Brazilian jiu jitsu class tonight

Attended class tonight and we practiced side control and a couple of submissions from that position.  Then we drilled that position for time. What we practiced was trapping the far side for a straight arm lock and we also drilled the kimura from north south position.

Last part of the class we rolled as if in a match. This was one of the first rolls I have done for a long time. I felt good and tapped my "opponent" 3 or 4 times in the 5 minute match.

I recently cut way back on coffee intake in the morning and I did not have any coffee prior to the class. I also ate a Skyline hot dog immediately before class. So far this seems to be helping prevent my blood sugar from getting low and making myself sluggish.

Also the home exercises are helping me to keep my core muscles strong.

Home workout getting ready for Warrior Dash

Lean Back rows and push up home workout following Tabata protocol.

Right calf still has a knot in it so I am unable to run like I would like to. Warrior dash is approx 5 weeks away. Not being able to run has really stopped training. Ordered a stand for the bike so I can begin working on the legs and endurance without pounding on the road running.

Endomondo Doing weight training Workout: "was out doing weight training - in 10m:00s using Endomondo."

Home Fitness Program

Working on putting to paper/web page the workouts that I have been doing to stay in shape. They are the most time efficient workouts I have ever done.

I believe that the workouts would be ideal for professionals, business owners or anyone that little time to waste and wants to gets results quickly.

Once completed the home workout will be on this site Home fitness 


People are beginning to join the email list for when the Home workout program becomes available.

Home workout

Endomondo Doing weight training Workout: "was out doing weight training - in 10m:00s using Endomondo."

Today daughter worked out with me. Glad to share the joy of exercise with her.

Home exercise and home workouts


gym boss timer important for tabata protocol

Tabata home workout Lean back rows

Home exercise
Home Fitness

BJJ home workout

Endomondo Doing martial arts Workout: "was out doing martial arts - in 15m:00s using Endomondo."

Core strength exercises and drill for BJJ.

Getting in a workout before the overeating begins.

Used the gymboss of course

Pull Ups and then tabata

Endomondo Doing weight training Workout: "was out doing weight training - in 8m:00s using Endomondo."

A few days ago added regular pull ups to do, however I am doing them with extra weight being held by my feet/ankles.

Today I did 3 sets of pull ups with 30 lbs added and then did the lean back pull done tabata protocol

nice quick workout at home

Drop Squats exercise at home workout

Endomondo Doing weight training Workout: "was out doing weight training - in 4m:00s using Endomondo."

Tabata protocol drop squats done in fighting stance, one leg forward, similar to boxing stance.

Alternated sides per set

BJJ at home exercise, home fitness

Tabata Workout for BJJ sweeps and chokes

Endomondo Doing weight training Workout: "was out doing weight training - in 4m:00s using Endomondo."

Worked out tabata style doing rows, this will help the ability to pull someone down within my bjj guard and to do chokes, sweeps, etc.


BJJ guard

Andre Galvao and his book

Andre Galvao, I am hearing god things about this BJJ training book.  

Tabata with chest press

Endomondo Doing weight training Workout: "was out doing weight training - in 4m:00s using Endomondo."

Tabata protocol style home workout doing chess press on the Crossbow.
I have lost 10 pounds without really trying.

Used of course the GymBoss exercise timer, the best

Tabata style rows

Endomondo Doing weight training Workout: "was out doing weight training - in 4m:00s using Endomondo."

Using a "perfect pull up" pull up bar makes doing Tabata style pulls/rows possible.

I recommend using a Gym Boss timer to help you keep track of time and sets.

snow storm and fitness

With the snow storm it is difficult to make it to a gym to workout. This is another reason why having a routine that you can do in the safety of you own home is important. No need to travel in the cold weather, icy roads and less time spent away from your family.

Circuit Training

Circuit training is great way to get into shape. With a good circuit routine a person can exercise their entire body in a short amount of time. Not only will the muscles get a workout but the cardio system will also be trained.

I used a circuit to prepare for brazilian jiu-jitsu tournaments. The one I used was tough and definitly was for the well trained adn conditioned. I am now doing a lighter version of the exercise circuit.

If you do not do any circuit training currently I recommend that you ad it.

I am planning on recording the circuit and offering it pro bono to everyone. So subsribe to this blog to be notified when it is ging given away.


Ever do circuit training?

FREE exercise video / routine soon

I am going to give away the exercise routine I used in preparation for jiu-jitsu, BJJ, MMA competition. It will be a instantly accessible once completed and free.

Variety is Key

One key factor in fitness success is you ability to exercise consistently. This is not to say that you should always do the same exercise all the time. But that you should exercise consistently and that the exercise you do can vary. Run one day, lift the next. Circuit training on Monday and then Brazilian jiu-jitsu (BJJ) the Wednesday. The variety will greatly help reduce the odds of your getting bored and quit exercising.

Stay active

I noticed over the years that the points in time in which I felt little aches, pains and stiffness was related to the time off I took frm exercise. The more jiu-jitsu I did the better my back felt. The more I ran the higher my level of energy.

Always stay active. An easy way to accomplish this is to exercise at home. This is the most cost and time effecient way to stay in shape.

http://www.homefitnessreport.info

Variety in exercise

Doing the same old workout over and over again will not only get boring but your progress also will also slow down and perhaps stop. This is because of adaptation. Your body will get very effecient at performing your workout, thus needing to exert lower energies to perform it.

To trick your body around this is to add variety to your workout. If you are doing the Home Fitness Circuit from http://homefitnessreport.info/ great! You are exercising your entire body in record time with a circuit that is unique.

Here are some subtle things to do that will add variety.

• Take a quick jog around the block before doing the circuit
• Change the order of the exercise some.
• Change the time of the day in which you workout. Mornings are best but how about morning and in the evening.
• Change the weight you are using.
• alter the tempo.

Hamstrings are sore

I did the home fitness circuit three times yesterday. Now my hamstrings are sore and my pecs are tender. The circuit is an ass kicker if done properly. It is the fastest way I know to get in to shape. I am grappling with people half my age and holding my own physically. I am 43 and the other day I wore out a 19 year old. Cool

http://www.homefitnessreport.info

Setting Fitness Goals

Here is the link to an article I have published regarding setting fitness goals.

http://ezinearticles.com/?Goal-Setting-Your-Fitness-Goals&id=1844199

Comments and additions are appreciated!