Archive for May, 2011

Monitoring Every Meal and Motion

Have you ever wondered about how many calories you burn in a yoga workout vs running vs strength training? I have, so I agreed to do a review of a new product that monitors calories expended, calorie intake, your steps for the day and even your sleeping habits.

It’s called the Body Media arm band, and you may have seen it on Dancing with the Stars. You wear it on your left arm most if the day and night, connect it to an iPhone or computer wirelessly or with a plug, and check out your own personal dashboard. If you want to lose weight you aim to burn more calories than you take in.

How to Increase Growth Hormone for More Muscle!

To build muscle and burn fat at the same time, it’s absolutely critical to maximize your body’s natural production of growth hormone.

Released from your pituitary gland, growth hormone production peaks around puberty, and then slowly fades away as we age and plays a key role in the maintenance of muscle, bone mass and the balance of body fat.

This hormone is so powerful that even WITHOUT following an exercise program and healthy diet, it can build muscle and burn fat!

How to Achieve a Ground Fight KNOCKOUT!

In a real street fight, the vast majority of knockout blows are delivered at a time when you’re standing on your feet and in a position to throw a powerful punch.

But we all know that most fights end up on the ground, right?

Unfortunately, when you’re in a ground fight, the rules tend to change when it comes to knockout blows since those vulnerable targets are largely out of reach when you have a sasquatch-​​sized mutant gangbanger sitting on your chest wailing away.

Watch “The Mechanic”

  • May 23, 2011
  • Self Defense
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THE MECHANIC is a 2011 action thriller film starring Jason Statham, Ben Foster and Donald Sutherland. It was directed by Simon West, who also directed Con Air and The General’s Daughter and was the executive producer of Black Hawk Down. The Mechanic is a very loose reimagining of the 1972 movie of the same name starring Charles Bronson and Jan-​​Michael Vincent. Jason Statham plays a hit man who works for a large trans-​​national corporation, Donald Sutherland plays one of the principals of the corporation and Ben Foster plays Donald Sutherland’s son.

Military Spouse Fitness Drill from Fox and Friends

  • May 23, 2011
  • Spouse Fitness
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You might be spending Memorial Weekend in awe of those who serve and remembering those who served in the past. During your three days off, if you have a moment to think about you health as well, try this quick drill I did for Military Spouse Appreciation Day on Fox and Friends. This one drill works almost every muscle group and is a great cardio and toning workout wrapped into one.

Survive the Number One Street Takedown

I love interrogating my cop buddies. They spend all day interviewing people and it’s fun to turn the tables on them. My favorite question to ask them is “What’s the number one attack that the bad guys are using right now?” I asked my friend Officer Von that exact question the other day. He said that the number one unarmed attack that he’s seen lately is a variation of the double leg pick up from wrestling. He said that the bad guy shoots in, bear hugs your knees or ankles and then lifts you up and dumps you on your side. From there he grounds and pounds you, if he’s alone or if he’s with his friends they’ll toe kick and stomp kick you when you’re down. If the bad guys in your area are successfully using a specific attack regularly then it only makes good self defense sense to practice defending against such attacks. This is the heart of my admonishment that YOU HAVE TO BASE YOUR REALITY BASED SELF DEFENSE IN REALITY.

Intelligence Gathering for Personal Protection

Ultimately the survival of the Ninja families of feudal Japan had little to do with their use of throwing stars or smoke bombs and everything to do with their ability to skillfully gather information about their enemies and use it to make key strategic and tactical decisions. The same is true in modern times for sovereign nations. To keep their citizens safe, countries heavily rely on the ability of their intelligence agencies to provide them with accurate, up to date information on the activities of their enemies.

Workout Clothes Review

Doing yoga makes be feel like I have a mini vacation and each week a new study comes out touting yoga’s positive effects on stress, fertility, and longevity. As a yoga instructor, i have tried lots of different yoga gear, and I decided to have some fun with a video fitness product review of my favorite clothes to wear for breathing and stretching — from YogaFit​.com. You couldn’t be more comfortable if you were doing yoga naked!

Breakfast: Choose Wisely to Lose Inches!

  • May 16, 2011
  • Diet & Nutrition
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We have heard time and time again that those who eat breakfast regularly are most successful at losing weight and maintaining weight loss.  According to research done with the National Weight Control Registry, 78% of the 2959 participants (who lost and kept off at least thirty pounds for over a year) reported eating breakfast every day. This demonstrates that making a habit of eating a morning meal is often a factor in the success of reaching one’s weight goals.

How to Prepare for a 10k on the Treadmill

Running, as all sports, is about setting goals and reaching your objectives. But to see results, you must establish your target correctly, according to your fitness level. That is why this article information should be used only if you already started running a few months ago and you are at the level where you can finish a 5k easily.

When you can run 5k, the next step is to get ready for a 10k distance. I know that training for a 10k is not easy as ABC. But it is doable if you follow the right training routine. For me, it took 10 weeks to be ready for a 10k race. For you it can take less or more. But you can get there.

Practice Self Defense from Yourself

In the beginning of Reality Based Self Defense Training we learn ways of surviving violence from OUTSIDE of ourselves. We practice effective methods for dealing with muggings, car jackings and home invasions. If you’re a law enforcement officer, you’ll practice ways to apprehend a perpetrator, if you’re a infantryman you’ll practice MOUT (Military Operations in Urban Terrain) house clearing drills. This is as it should be.

However, we also have to practice surviving violence from the INSIDE as well. If you’ve survived a real life violent encounter you may suffer from PTSD (Post Traumatic Stress Disorder) or Survivor Guilt. Even though in the past, you physically survived the combat encounter, now, in the present you are psychologically suffering. In essence you are combating yourself.

Introduction to Krav Maga

  • May 11, 2011
  • Self Defense
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If you are looking for a no-​​nonsense, no-​​frills self defense system, Krav Maga is an excellent choice. In the early 90’s I was training exclusively in Chinese Boxing, as taught by Sifu Roger D’Onofrio. His approach to this ancient art was to pare it down to the essentials and make it a reality based fighting system. To grow the school beyond a core group of devotees, Sifu D’Onofrio realized that he needed to deliver a system that was more approachable and segmented. After researching extensively, he found Krav Maga. He and several other of the Chinese Boxing students went to the KM Worldwide Headquarters in Los Angeles, and became certified in the system by Master Darren Levine and his staff. The Chinese Boxing school has since become the San Francisco Krav Maga Training Center, now operating at 1455 Bush Street in San Francisco.

I’ve Got Your Back

  • May 10, 2011
  • Self Defense
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When I was fifteen years old I joined a martial art school that taught a very hard style-​​reality based version of Jujutsu. There was a lot of emphasis on surviving club and knife attacks, as well as effectively dealing with multiple attacker scenarios.

Once, before class started two of my training buddies and I did an impromptu free fighting session. They both attacked me with punches and kicks from my right and left front corners, nearly simultaneously. I instinctively put my back up against the wall. This accomplished several things at once. It immediately moved me just out of range of the incoming strikes, without having to block or parry them. It also immediately cut in half the angles I could be attacked from, my training partners could not circle around me and attack from the rear, they would have to attack me from my front angles only.

How to Use a Foam Roller for Muscle Massage!

Fitness rollers are popular with personal trainers, but the average person doesn’t really know how to use them or what they are for.

I have put together a 5 minute video on how to use these rollers for myofascial muscle release. (“Myofascial release is a form of soft tissue therapy used to treat somatic dysfunction and resulting pain and restriction of motion. This is accomplished by relaxing contracted muscles, increasing circulation and lymphatic drainage, and stimulating the stretch reflex of muscles and overlying fascia”.- Wikipedia.)

Watch “Circle of Iron”

CIRCLE OF IRON also known as THE SILENT FLUTE is a 1978 martial arts fantasy film, originally conceived by Bruce Lee, James Coburn and Stirling Silliphant in 1969. Both Mrs. Coburn and Silliphant were students of Sigung Lee at that time. The film stars David Carradine, Jeff Cooper and Anthony De Longis and has cameos from Roddy McDowall, Eli Wallach and Christopher Lee. The plot involves Jeff Cooper’s character’s MUSHA SHUGYO “Warrior Quest.” Along the way he encounters several trials that educate him in the Zen like philosophy of Jeet Kune Do. Some of the trials involve physical combat and some of them are like Zen KOAN or riddles designed to confound conventional thinking.

The Key to Weight Loss

People ask me every day if there is a “magic pill” for weight loss.  Of course, we all wish it were that easy.  The truth is that the only way to lasting health and weight loss is through hard work.  However, there are some tips and tools that have proven to be successful time and time again.  One of the tools I have seen lead to weight loss and maintenance over the years in a number of clients is food logging.  Research published in 2008 by the Kaiser Permanente Center for Health Research shows that people who kept daily food logs lost

TWICE as much weight as those who did not keep logs at all!!