WNY MMA & Fitness the importance of cardio.

WNY MMA & FITNESS The Importance of Cardio.

Cardio

We’ve all seen Rocky wake up early, pound back raw eggs, then head out for a run.

Roadwork is a big part of the sport. But sprinting and more intense forms of cardio are as–if not more–effective than the slower method of running. We do both here at WNY MMA.

Early Morning Roadwork

Roadwork is typically done upon rising on an empty stomach. Ideally run 3-5 miles. Although when Rocky Marciano read that Joe Louis ran 5 miles, he started running 10. I’ll leave this up to you. Remember, Being able to out last your opponent is crucial to victory in MMA. 

Do this 5 days a week, and feel free to shadow box as you jog. It’ll get you used to throwing punches as you move your feet.

Sprints

Intense bursts of cardio, such as sprints, better replicate the explosive combinations of a fight. They also help boost human growth hormone (HGH) levels, helping us burn fat while maintaining muscle.

Sprints are great for improving conditioning. They’re also easier on the body due to the lessened impact on our knees when sprinting at full speed (in comparison to the typical  “heel/toe” gait of a jog of runner with poor form that creates a high degree of impact on the knees and lower back.).

I like performing sprints up hills or stairs due to the added difficulty. If you have access to either, use them. If it’s your first time running in a while, warm up with 10 minutes of skipping, and only sprint at 85% to avoid pulling anything. After an initial session or two, up the intensity to 95%, then to 100%, and remain there for the duration of the program.

Eat Well = Fight Well at WNY MMA & Fitness

Here at WNY MMA & Fitness we encourage a giving 100%, 100% of the time. And that's not possible without proper nutrition. And something we see all to often people not fueling themselves properly.We’re sure that between all the grilled chicken breast, cans of tuna, egg whites and both pre and post workout shakes, you’ve got no time for anything else but protein. Well if you’re looking to get more toned, fiber may just give you an advantage as an appetite suppressant and it’ll also provide you with a multitude of additional health benefits as well.

So How Does Fiber Help?

First things first, traditionally, foods that contain a significant amount of fiber take longer to eat. They tend to be somewhat chewy and that can give someone the feeling that they’ve eaten more than they really have.

Also, foods high in fiber typically take a longer time to digest, ultimately leaving you with the feeling that you’re full for longer.

And when you consume foods that contain soluble fiber (think mature beans or oatmeal) you’ll be stabilizing your blood sugar as the day progresses. This can also keep you from feeling hungry.

If what you’re looking to achieve is control over your weight, you’d be mistaken to not include more fiber into your diet. Fortunately, to help prevent cancer, diabetes, heart disease and other complications, you won’t have to eat an entire bowl of prunes and lettuce.

Here are a few alternatives that offer you a good source of fiber you may actually enjoy:

Cereal

Fiber: 7.7 grams (1 cup)

Some of our fighters here at WNY MMA & Fitness find it easiest to cram in a bunch of fiber first thing in the morning. This is easy to do because many breakfast cereals are loaded with fiber. Raisin Bran and all the other bran cereals on shelves everywhere offer you a pretty significant amount of fiber in a relatively small serving size. Besides just eating the cereal with milk, you could perhaps sprinkle some cereal as a topping on some yogurt!

Kidney Beans

Fiber: 5.7 grams (half-cup)

Be careful, the beans you’ll find in your burrito aren’t the type that’ll contribute to weight-management. Neither will the green beans. Look for mature or dried beans (kidney beans and chickpeas) for your source of fiber.

Mixed Vegetables

Fiber: 4 grams (half cup)

To add some variety, go to the frozen foods section and pick yourself up some mixed vegetables. Many of the vegetables you’ll find like beans, corn, etc. have fiber.

Nuts

Fiber: 4.5 grams (2 ounces)

We know how much protein means to a diet, so with nuts and other seeds, you’re essentially getting two for one. As opposed to meat, nuts have a ton of dietary fiber.

Fruit

Fiber: Apple – 5 grams, banana – 3.5 grams, orange – 4.4 grams

You can never have to many of these guys if you are maintaining a healthy lifestyle.Fruits that contain fiber, like bananas, apples, avocados and pears, can be especially beneficial. The skin cannot be discounted either, they’re good sources of fiber as well.

Gradually Adding Fiber to Your Diet

It’s not smart to one day just add a ton of fiber into your diet. It’s recommended that you begin adding it gradually. You can do this by supplementing a meal a day dedicated to good sources of fiber. This could mean adding kidney beans to a salad or a vegetable with your dinner.

Some other ways you can begin adding more fiber would be to supplement white breads with whole wheat bread or start eating oatmeal instead of frosted flakes.

It’s recommended that a grown man should consume somewhere around 38 grams of fiber per day. You shouldn’t over-do it, however you definitely shouldn’t leave fiber on the back burner

Why You Should Do Yoga at WNY MMA

Why You Should Do Yoga at WNY MMA

You know what I find surprising, its that the participation in yoga around the western new york area is not at the level that it could be. This could be due to the misconception that the practice of yoga is only for women. This couldn't be further from the truth, and I will shed some light on why the guys can benefit from the practice, aswell as post a video at the end for your viewing pleasure of course. All this courtesy of WNY MMA.

Propioception

coming from the latin word propius which means ones own or individual and perception, propioception is the ability to sense where your body parts are in relation to space, aswell as the amount of strength being employed by them. In other words, its a very big deal. You can develop this sense to some degree throughout life, but it is significantly increased through athletic endeavors like; martial arts, gymnastics, yoga, etc. 

Improved Flexibility & Physical Condition

 Common issues for guys are tight hips, Calves and lower backs. Aswell as weak hip flexors, of course anything can be fixed once you know about it. But you won't find out how inflexible or weak your muscles are until you practice yoga. Those weaknesses will become apparent once you start working through the many postures and series of movements. Don't feel anxious about it, over time you will become stronger, no weights needed. Oh, and that flexibility will definitely come in handy for your grappling and striking, just a lil something to keep in mind.

Respiratory Issues?

Not after practicing yoga, in a study that included individuals who suffered from asthma, showed an improvement in vital lung capacity, forced expiratory volume, and expiration flow rate over the course of 8 weeks when compared with a control. What does this mean for you, gradual increase in respiratory health and performance. Meaning, you won't need that inhaler as much. 

Extras:

this was a relatively short article, but I will post some valuable information for the other benefits of yoga, aswell as a video of a UFC competitor that lived in india for a period of time to improve himself through the use of yoga. Its a very interesting video. So all in all, come by WNY MMA for your dose of yoga and mma. The more people to show interest, the more yoga classes we can have. So, the more the merrier. 

Thats all for today, WNY Signing out.

Womens Fitness at WNY MMA & Fitness: Beyond the Treadmill

Womens fitness at WNY MMA & Fitness: Beyond the Treadmill

Have you been staring at that scale in the morning, constantly wondering why you see the same numbers there from last week, and the week before that. I bet you've been running for hours, hoping to lose those extra pounds. Well, you're in luck because your friendly neighborhood WNY MMA and Fitness has the scoop on how to reach that goal of summer bikini body year 'round. 

What you may not have known:

According to a study to compare steady state exercise (SEE) and high intensity intermittent exercise (HIIE); HIIE was shown to be more effective in reduction of total body mass, fat mass, trunk fat, and fasting blood insulin levels. Okay, so what does this mean for the non-science people. When you workout using the interval training protocol, you will burn more calories and fat. This will reduce that ever hated tummy fat, also known as the dreaded muffin top. Plus, that ideal body weight that you wanted, yup this is the way to get it. 

Steady State Exercise: Don't worry, it's not as bad as you think

Now don't misunderstand me, if you are just starting to exercise and need to build a strong base; then steady state exercise is the way to go. SEE builds cardiovascular health, a strong heart will do wonders for the body especially when working towards interval training. Its equally as important as interval training when you are on the heavier side of the scale. I know what you're thinking, well what are some examples of steady state exercise; running at a steady pace for the duration of a session, aerobic dancing with the same rhythm, exercise biking without changing the pedal resistance or speed. What is the one thing that all of these things and many more have in common, its working out at a steady state. Keeping your elevated heart rate at a steady level during the duration of your workout.

High Intensity Intermittent Exercise: Interval training

The women's fitness and coed fitness program here at WNY MMA and Fitness follows this particular protocol when it comes to fitness. Why is it that HIIE, or interval training as it is most commonly known, has such a strong following from the fitness community. It's because it works, and it works well. Here's the rundown; interval training in the most basic of terms, is burst training. Alternating between intense activity with intervals of lighter, less strenuous activity. An example of this would be sprinting for a short duration of time, like a minute; while alternating with walking or jogging. There are no limits to how beneficial this protocol is for the public; increase in resting metabolism, reduction of total body fat, increase in muscle, less time consuming, and the effects last.

One Last Thing:

Compare the body of fighters, sprinters, etc with those of marathon runners. Which body would you want, strong and powerful or slow and steady. Stop by WNY MMA and Fitness to get the body of your dreams.

WNY MMA & Fitness: 5 Butt Exercises for the Beach

I know that those wonderful summer months are creeping on us, well, once the rain stops that is. Once that happens, everyone will be at the beach getting a tan. But I know you want to show off a bit at the beach, so why not add a little bit to your routine so that your butt looks absolutely amazing. Not saying that it already doesn't, but who doesn't want to look better. So I decided to share with you Alyssa Shaffers 5 Butt Exercises for the beach. If you are not the work out on your own type, then come on by WNY MMA & Fitness. We have Womens only fitness classes and Coed Fitness classes that are sure to get you looking great. I'm positive that its better than the gym you are currently going to. 

5 Butt Exercises for the Beach

Don’t just lie out on the beach—turn it into your own gym with this fun, fresh body-weight circuit

May 6, 2015

Alyssa Shaffer

Photography by: Ben Welsh/Corbis

Warmer temperatures tempting you to bare a bit more of your bottom? Hit the beach and get a workout for both body and mind. "Exercising outside provides an almost instant psychological and physiological boost that can’t be simulated anywhere else," says Jimmy Minardi, a personal trainer and founder of Minardi Training in East Hampton, NY. Minardi, who often brings his clients to work out on the white sandy beaches near his home, especially enjoys training seaside. "You’ll burn more calories when you exercise on the beach since your body has to fight to stay stable on the uneven ground. Plus, you’re coping with elements like wind resistance and shifting terrain."

But even if you can’t get beachside, you can still benefit from taking your routine outdoors. "You can do these moves in your backyard or a neighborhood park—anyplace where there is fresh air and open space," says Minardi, a former professional cyclist and lifelong proponent of outdoor fitness.

Try this high-intensity circuit, part of the Minardi Beach Workout taught year-round, to help strengthen all your major muscles while also burning calories and fat.

Mountain Climbers
Do these on an incline, alternating legs as quickly as possible. Do two sets of 30 reps per side; increase leg speed by about 20% after every 10 reps.

Jumping Jacks
Do 30 regular jumping jacks followed by 30 deep squat jacks. (After jumping with feet wide, do a deep squat, then jump back to center.)
Option: If you’re on a beach, do these in ankle-deep water for increased resistance.

Incline Pushup Series
Do these moves on a large rock, log, bench, or other raised surface.

• 10 Incline Pushups: Wrists should be directly under shoulders, with back flat; one set.
• 10 Triangle Pushups: Move hands together so your thumb and index fingers touch, forming a triangle shape; one set.
• 5 Alternating One-arm, One-leg Pushups: Raise one arm and opposite leg; switch; two sets total.

Lunge Split Jacks
Stand with feet staggered and lower into a split squat, then jump up and scissor-kick your legs, landing with your opposite foot forward for a total of 30 reps.

Plyometrics
Find a log, stick, rocks, or shells to use as a marker.

• 10 Tuck Jumps: Bringing your knees toward your chest as you jump up, land just over your marker and explode into the next rep as soon as your feet hit the ground.
• 10 Rotating Jumps: As you jump in the air, rotate your body 180 degrees to engage your core and land softly in the reverse position.

Agility Drills
Find 10 sticks or rocks and an incline. Space the markers about three feet apart in a vertical line. Weave in and out of the markers, slalom-style, staying as fluid as possible. Do 10 intervals, going through all the markers.

- See more at: http://www.muscleandfitnesshers.com/training/other/5-butt-exercises-beach#sthash.wpPw7HGn.dpuf

WNY MMA: Up and Coming BJJ Tournaments

WNY MMA: Up and Coming BJJ Tournaments

So, you guys already know about the MMA fights and who is competing where. But maybe, just maybe, you are a member of the grappling community and don't really care too much about mma. Well, I got something for you too, so sorry if i made you feel left out. There will be a number of Bjj tournaments coming up in the next few months that will definitely be worth your time and effort, so why not start training up for them. Ill give you a run down of the tournaments, the dates, and the locations. Remember who your information center is, wny mma and fitness that's right.

First up is the 2015 Ontario Open International Jiu Jitsu Championship will take place on May 2nd and 3rd at Brampton Soccor Centre, located at 1495 Sandalwood Pkwy. East Dixie Rd & Sandalwood Pkwy, L6R 0K2, Brampton, Ontario. It will be filled with Gi and Nogi matches over two days. There are competitors between the ages of 5 and 50 coming from all over Canada and the US, so why not make this a stop on your yearly tournament calender, wny bjj certainly will.

Also on May 2nd, the Hayastan Grappling Championship will be in full effect in Fredonia, NY. The venue of this gi gripping, arm wrenching tournament will be Fredonia High School 425 East Main St, Fredonia, NY 14063. Early registration and weigh ins will be that Friday, May 1st from 7:30pm to 8:30pm. There will also be event day registration for those who will be too busy living up their friday nights, Saturday from 8:30am to 12pm. For more information please click here for registration and prices. The question is, will you be gripping?

Last, but definitely not least. We have our very own Buffalo Classic BJJ Tournament on May 23rd, it will be located in downtown Buffalo's inner harbor at 359 Ganson St. Buffalo, NY 14203. Near the First Niagara Center where the Sabres play, just off the 190. All belt levels in the Kids, Youth, Teen, Junior, Adult and Master categories. Registration opens this month and will close several days prior. If you want to support your hometown, then you can either compete or support. All proceeds will go to benefit Vector BJJ, which is a nonprofit community youth development program. Last year Buffalo Classic raised $950.00 for the cause.

Make WNY MMA Your First Stop For Fitness

The difference is that we are better. Here's the thing, you look at us and see scary looking stuff to the uninitiated; Heavy bags, cages, boxing rings, sledge hammers, kettle bells, tractor tires, etc. But here's the thing, I am going to give you things to think about when you are comparing WNY MMA and Fitness to those other places. See there, they already don't matter. 

I guarantee that more work is getting done here than at a spa!!!

• When you are at a gym, you are there to work: Look, I know the draw that these places have. There's a swimming pool, a sauna, there's a corner that does facials, oh and that juice bar is amazing. But lets stop and really think about what we are trying to get out of our gym time; when you made that new years resolution, did it include sitting around for an hour or so talking to other gym members about how you argued with your husband/boyfriend about painting the main bedroom fuchsia? No it wasn't, it was to get you butt in gear.

you thought I was joking about the conversation about fuchsia?

• Are you at the gym to run countless miles, or are you there to sweat and ache: You get up, go to the gym and run. Sound familiar? it should. That's because, countless people follow that very formula in the hopes of seeing the fabled body changes of legend. Let me guess, you also leave the gym having energy and a smile. If that's what you are looking for after working out everyday then you will be in for a very rude awakening training at WNY MMA and Fitness. Here you will be leaving sore and having aches in places you forgot even existed, and that's a good thing. 

• Working out getting boring, not here: Unless you have a private instructor to help you everyday, you will not be getting your times worth at a health club. There's a lot of stuff to get lost in, especially by yourself. Because of this, you revert back to what you know. There's just something different when someone is right next to you continuously lighting a fire under butt, you work harder than you would have otherwise. That means you will pass those plateaus that everyone else are stuck at. 

• Having other people working hard acts as motivation: Humans are competitive, that's how we survived for this long on this planet. It's hardwired in our brains, and for good reason. When you are doing something alone, you just don't push yourself as hard. Take a class here and have everyone doing the same exercise as you, now you feel like you're competing against these people; you try harder, this is very important. This is where growth comes from, not from just going through the motions. 

So let me stop being wordy here and just spell it out for you. If you really want to work, then come to WNY MMA and Fitness. Its plain and simple; if you want to chit chat and have a facial, then go to a health club.