OK here we go!
a quick one to get your week started. what to eat when you are going for a am workout.
try to eat something that is not to heavy and hard to digest, i.e try to avoid the pemeal beacon or steak and eggs before the workout. i like to have some instant oatmeal handy and some fresh fruit like blue berry's for the anti oxidants. if your in a hurry try blending a 1/2 cup skim milk, a hand full of berry's, some protein powder and a non fat yogurt cup and boom! you got a travelling breakfast. after the workout grab a banana to help in the recovery process.
remember: during the holiday season the average person can gain an average of around 11 lbs. so watch when and how much your eating avoid the office buffet parties!
until next time
train hard!
Monday, December 8, 2008
Monday, December 1, 2008
i'm too tired to work out!
oh here we go!
a nice quick one to start work(out) week.
in this day in age of a busy , fast paced society people always seem to have the excuse "i just don't have time to workout". what i tell my clients is that the best time to work out is in the early morning. this is because as the workday goes on and life things pop up the chance for a session in the gym lessens. so what starts as a great idea initially turns to a very real possibility of not happening at all.
lets face it, i want to workout right after work but by the time i get home from the office(highway traffic on the QEW!), have something to eat, play with my kids(if you got them) and pack my kit for the gym it's prabably well after 7pm and i've been up since before the rooster! then i get to the gym and every other person has decided to go the gym at the same time as well! now i'm starting to make excuses in my head. i go over to the traedmill and damnit...someone is on it, oh well guess i'll try and get to that later!
as these obsticals continue to rise up on me i get less and less motivated to workout. my solution?
get up earlier and hit the gym in the morning! good god you think! is he crazy?? i have a hard enough time getting out of bed for work in the morning let alone workout. well i used to hate working out in the am but as i forced myself to get up it got easier and i actually felt better throughout the day. it was like my workout gave me a "charge" for the day! i felt my moods where better and by the end of a long day in the office i knew all i had to to was get in my car and go home to my family. my workout was already done and i could get home to a nice meal and some quality time with the family.
so if your missing your workouts because of long days at work try setting the alarm alittle earlier and getting that "am" workout in before the excuse machine starts running in your brain!
next time: what to eat when working out in the morning!
a nice quick one to start work(out) week.
in this day in age of a busy , fast paced society people always seem to have the excuse "i just don't have time to workout". what i tell my clients is that the best time to work out is in the early morning. this is because as the workday goes on and life things pop up the chance for a session in the gym lessens. so what starts as a great idea initially turns to a very real possibility of not happening at all.
lets face it, i want to workout right after work but by the time i get home from the office(highway traffic on the QEW!), have something to eat, play with my kids(if you got them) and pack my kit for the gym it's prabably well after 7pm and i've been up since before the rooster! then i get to the gym and every other person has decided to go the gym at the same time as well! now i'm starting to make excuses in my head. i go over to the traedmill and damnit...someone is on it, oh well guess i'll try and get to that later!
as these obsticals continue to rise up on me i get less and less motivated to workout. my solution?
get up earlier and hit the gym in the morning! good god you think! is he crazy?? i have a hard enough time getting out of bed for work in the morning let alone workout. well i used to hate working out in the am but as i forced myself to get up it got easier and i actually felt better throughout the day. it was like my workout gave me a "charge" for the day! i felt my moods where better and by the end of a long day in the office i knew all i had to to was get in my car and go home to my family. my workout was already done and i could get home to a nice meal and some quality time with the family.
so if your missing your workouts because of long days at work try setting the alarm alittle earlier and getting that "am" workout in before the excuse machine starts running in your brain!
next time: what to eat when working out in the morning!
Wednesday, October 22, 2008
fall hill training
well, here we go again!
my favorite time of the year....fall. to me this is the beginning of a new year. so to start this new year off i went and ran a hill in ancaster. now this hill is no ordinary hill, this hill is an absolute pig! it is situated in the back of the rotary centre in ancaster.
if you've never been to ancaster i suggest you try it for a walk, hike or a run. there are soooo, so many great trails and conservation areas. the area is beautifully scenic and especially with the leaves turning it really is something to experience.
anyways back to the hill...so i needed an arse kicking as i had gone to a friends wedding the night before and we all know how that goes! open bar, good people and lots of food. not great when you're trying to drop weight for a fight that's roaring ever closer. i think to my self what better way to kick it into gear than a good hill run?
hills are great for short or long bursts of lung shredding endurance, not to mention the workout on the thighs! I've always found that like the stairs hills mimic the same feeling i get from a hard pad session which all fighters need. seeing as i didn't have a pad holder that day i did the hills. this hill in particular is not paved which means it's lose gravel which can or can't be easy to move fast on. also it is almost straight up! much like a ski hill is. the hill itself takes me only about 1 1/2 to 2 Min's to complete but by the time I'm at the top my lungs are on fire! so after my lungs caught a little burn i ended up doing it about 4 times for an incredible fast and short cardio workout.
so next time you wanna shake it up alittle try some hill running. you don't have to run the hill i did but if you want a nice visual surrounding(if you got the time to gaze between mouth fulls of much needed air!) check out the ancaster scene for some hill training.
until next time.
hands up, chin down and keep on pushin!
cheers!
my favorite time of the year....fall. to me this is the beginning of a new year. so to start this new year off i went and ran a hill in ancaster. now this hill is no ordinary hill, this hill is an absolute pig! it is situated in the back of the rotary centre in ancaster.
if you've never been to ancaster i suggest you try it for a walk, hike or a run. there are soooo, so many great trails and conservation areas. the area is beautifully scenic and especially with the leaves turning it really is something to experience.
anyways back to the hill...so i needed an arse kicking as i had gone to a friends wedding the night before and we all know how that goes! open bar, good people and lots of food. not great when you're trying to drop weight for a fight that's roaring ever closer. i think to my self what better way to kick it into gear than a good hill run?
hills are great for short or long bursts of lung shredding endurance, not to mention the workout on the thighs! I've always found that like the stairs hills mimic the same feeling i get from a hard pad session which all fighters need. seeing as i didn't have a pad holder that day i did the hills. this hill in particular is not paved which means it's lose gravel which can or can't be easy to move fast on. also it is almost straight up! much like a ski hill is. the hill itself takes me only about 1 1/2 to 2 Min's to complete but by the time I'm at the top my lungs are on fire! so after my lungs caught a little burn i ended up doing it about 4 times for an incredible fast and short cardio workout.
so next time you wanna shake it up alittle try some hill running. you don't have to run the hill i did but if you want a nice visual surrounding(if you got the time to gaze between mouth fulls of much needed air!) check out the ancaster scene for some hill training.
until next time.
hands up, chin down and keep on pushin!
cheers!
Wednesday, September 3, 2008
if at first you don't succeed...
okay so here we go....
it's been about a month since the last entry and i think i left off with our very own elissa rubino getting ready for her very first fight in the muaythai ring.
this took place aug 9th and was the first of three fights for members of my phoenix fightclub to participate in. elissa fought in mississauga at the kombat arts training academy on a rainy saturday night. believe me this bundle of dynamite did not disappoint! after a slow first round start(getting a feeling for the crowd and enviroment) elissa exploded on her opponent closing the 3rd and final round out in fightclub fasion! in the 3rd round of a fight a fighter is usually just happy to make it to the final bell. elissa was ready for more rounds, a testament to her hard and rigorus training regime. elissa was to lose the fight to her opponent on this night but after looking at both fighters u'd have thought elissa was the winner. never had i seen a fighter so happy in the enviroment she had chosen to be in! it was sheer happines, not from the test she had just completed but the simple fact that she trained, she fought and she more than survived.
elissa is now started training for her next fight that will be in october either in oakville in a tournament formated match up or in kitchener at elements nightclub! either way you can believe she will be more than ready as she has already been improving on mistakes she felt she made in her first trip to the ring. as gher trainer i am very proad to have and continue to train elissa for her ventures into the combat ring.
lots say they want to be fighters, some train to try to be fighters, but unless you've said it , trained it , and done it your not a fighter!
coming up....
my posts of both my fight in winnipeg and my assisant instructor's fight in south africa!!!
until next time
hands up, chin down, and keep on training!
it's been about a month since the last entry and i think i left off with our very own elissa rubino getting ready for her very first fight in the muaythai ring.
this took place aug 9th and was the first of three fights for members of my phoenix fightclub to participate in. elissa fought in mississauga at the kombat arts training academy on a rainy saturday night. believe me this bundle of dynamite did not disappoint! after a slow first round start(getting a feeling for the crowd and enviroment) elissa exploded on her opponent closing the 3rd and final round out in fightclub fasion! in the 3rd round of a fight a fighter is usually just happy to make it to the final bell. elissa was ready for more rounds, a testament to her hard and rigorus training regime. elissa was to lose the fight to her opponent on this night but after looking at both fighters u'd have thought elissa was the winner. never had i seen a fighter so happy in the enviroment she had chosen to be in! it was sheer happines, not from the test she had just completed but the simple fact that she trained, she fought and she more than survived.
elissa is now started training for her next fight that will be in october either in oakville in a tournament formated match up or in kitchener at elements nightclub! either way you can believe she will be more than ready as she has already been improving on mistakes she felt she made in her first trip to the ring. as gher trainer i am very proad to have and continue to train elissa for her ventures into the combat ring.
lots say they want to be fighters, some train to try to be fighters, but unless you've said it , trained it , and done it your not a fighter!
coming up....
my posts of both my fight in winnipeg and my assisant instructor's fight in south africa!!!
until next time
hands up, chin down, and keep on training!
Thursday, July 10, 2008
a smart choice
okay here we go!!! its been about a month since the last entry and we are counting down the days now until all Canadian fitness's own elissa rubino makes her much anticipated muaythai boxing debut.
for those who don't know elissa, she has been training diligently since October of 2007 at the studio and at my own gym the phoenix fight club. when she first came to all Canadian fitness she was not sure what direction she was going to take. elissa had said she either wanted to pursue fitness bodybuilding or try her hand at thaiboxing as she had already had some previous training at a local mountain gym for kickboxing.
after a few sessions of each she made up her mind to try the fight avenue. i have trained alot of fighters and elissa is well on her way to making a successful debut(scheduled for aug 9th) elissa's training sees her at the studio at 7am sharp as she usually arrives early with coffee in hand for her trainer($1.28 buys alot of love!) and proceeds with 1/2 hour of conditioning drills and 1/2 hour of technical drills focusing on getting her ready for the fight ahead. elissa is at the studio 2 days a week and spends 1 day per week in Mississauga sparring and the other 2 days at the fight club with the rest of her team.
this is not an easy training regime for anyone but it is necessary for a person wanting to enter the fighting sport of thaiboxing. if your free on aug 9 travel on over to kombat arts training academy and check out elissa's fight or get exposed to an entirely different way to channel those aggressive tendencies!
until next time...hands up, chin down, and keep on pushin!
Friday, June 6, 2008
better to do it early!
all right here we go....
it's better to do it early. what am i talking about? well this morning i knew i needed to get my run in and i hate running but it's the best way i know how to drop weight at a safe pace.
so as i am driving in from the country i couldn't help notice how hot it was outside already. boy i thought this is going to be a hard one! now i got no problem running in any type of weather but i knew it would only get worse out and as the day wore on i would look for an excuse to not run. the hardest part about running is taking the first steps and once i get my heart rate up i'm off to the races. i kept in mind that if i do the run now it won't be as hot as it would be later and ....i would be done, finished and off for the day not worrying about when i can fit it in to my day later. now having said that i suited up and went out the door, braved the heat, did the stairs and gawked at some of hamilton's finest ladies running the stairs at the same time!
in closing i wanted to say: get up, get out and get moving early!!! because now...it's done and over with until the next one.
until next time
hands up, chin down, and keep on pushin!
it's better to do it early. what am i talking about? well this morning i knew i needed to get my run in and i hate running but it's the best way i know how to drop weight at a safe pace.
so as i am driving in from the country i couldn't help notice how hot it was outside already. boy i thought this is going to be a hard one! now i got no problem running in any type of weather but i knew it would only get worse out and as the day wore on i would look for an excuse to not run. the hardest part about running is taking the first steps and once i get my heart rate up i'm off to the races. i kept in mind that if i do the run now it won't be as hot as it would be later and ....i would be done, finished and off for the day not worrying about when i can fit it in to my day later. now having said that i suited up and went out the door, braved the heat, did the stairs and gawked at some of hamilton's finest ladies running the stairs at the same time!
in closing i wanted to say: get up, get out and get moving early!!! because now...it's done and over with until the next one.
until next time
hands up, chin down, and keep on pushin!
Monday, May 26, 2008
a quick thankyou
okay here we go....
i wanted to use this blog entry to quite simply thank all my clients that i work with or out with on a daily basis at ACF. you guys absolutely rock!! for alittle over 4 years i have been getting to the studio or your houses before the rooster is up and i got to tell you never once have i thought boy this is early! it's my clients that get me hear early, that start my week and keep me motivated to deliver you guys the results you need and deserve.
to be able to have the same clients for over 3 years says something about how you feel about me as a trainer. loyalty is something i hold very dear to me as i think in this day and age it is an almost dead trait. fasted pased society and the need for the "quick fix" all but rule our everyday lives.
in closing i want to say a very special thank you to some of my clients that have been with me for awhile. please if i didn't mention you in this don't take it personally i get hit in the head alot!
the runners group: what can i say about this group? you guys absolutely rock! i am blessed with 8 "mothers" that spoil me, worry about me, give me life advise and generally make me able to think on my toes for 2 hours out of the week every week. ladies i love you all!
lucio barcaroli: dude you are my confidant and i look foreword to every Thursday session with you. you share the same views of life i do and my sides hurt every time we finish a session together. keep up the great job buddy!
the boyd's, walter and christine: you guys truly epitomize hard work, the two of you have to be the best in shape couple here man! i put you two through workouts my fighters would cry at...and that's saying alot! i enjoy your support in everything that the two of you have done for me, my own gym and ACF.
well that's enough sucking up for now!
until next time....hands up, chin down, and keep on pushin!
coming up...the wild, wild west showdown in the cage!
i wanted to use this blog entry to quite simply thank all my clients that i work with or out with on a daily basis at ACF. you guys absolutely rock!! for alittle over 4 years i have been getting to the studio or your houses before the rooster is up and i got to tell you never once have i thought boy this is early! it's my clients that get me hear early, that start my week and keep me motivated to deliver you guys the results you need and deserve.
to be able to have the same clients for over 3 years says something about how you feel about me as a trainer. loyalty is something i hold very dear to me as i think in this day and age it is an almost dead trait. fasted pased society and the need for the "quick fix" all but rule our everyday lives.
in closing i want to say a very special thank you to some of my clients that have been with me for awhile. please if i didn't mention you in this don't take it personally i get hit in the head alot!
the runners group: what can i say about this group? you guys absolutely rock! i am blessed with 8 "mothers" that spoil me, worry about me, give me life advise and generally make me able to think on my toes for 2 hours out of the week every week. ladies i love you all!
lucio barcaroli: dude you are my confidant and i look foreword to every Thursday session with you. you share the same views of life i do and my sides hurt every time we finish a session together. keep up the great job buddy!
the boyd's, walter and christine: you guys truly epitomize hard work, the two of you have to be the best in shape couple here man! i put you two through workouts my fighters would cry at...and that's saying alot! i enjoy your support in everything that the two of you have done for me, my own gym and ACF.
well that's enough sucking up for now!
until next time....hands up, chin down, and keep on pushin!
coming up...the wild, wild west showdown in the cage!
Friday, May 23, 2008
something on the horizon....
what is genesis....?
what is physical genesis....?
what will/can genesis do for you....?
wait and see.........the answer is coming soon!!!
hands up, chin down, and keep pushin!
what is physical genesis....?
what will/can genesis do for you....?
wait and see.........the answer is coming soon!!!
hands up, chin down, and keep pushin!
Wednesday, May 14, 2008
hensen on a tear!!!
okay here we go...again!
on Saturday may 10th adam hensen from the phoenix FC thaiboxing gym fought in his 3rd muaythai fight in oakville. hensen who is trained by yours truly exhibited technical brilliance through out the fight and owned his opponent from the opening bell. with powerfull kicks to the head, body and mostly the legs hensen backed up his opponent all night. hensen also showed how to have a good, long career in this sport as he showed throughout the fight his ability to not get hit as his defense was like trying to steal gold from fort knox!
many people say they want to be fighters but when it comes down to it fighters are created in the gyms where there is no cameras, people, friends or money. real fighters train for the "battle" for the sheer enjoyment of combat, thats it, if your in it for fame ,fortune, popularity, try another sport.
having said that people ask me what i train or what i do. quite simply put...i train fighters. how to fight,for fights. weather my fighters have 1 fight or 100 fights i treat everyone of them the same. some just show more and they are the ones that will go the furthest and the ones that are the funnest to train!
ahh! a warriors life there's nothing quite like it!
until next time, hands up, chin down and keep pushing forward!
on Saturday may 10th adam hensen from the phoenix FC thaiboxing gym fought in his 3rd muaythai fight in oakville. hensen who is trained by yours truly exhibited technical brilliance through out the fight and owned his opponent from the opening bell. with powerfull kicks to the head, body and mostly the legs hensen backed up his opponent all night. hensen also showed how to have a good, long career in this sport as he showed throughout the fight his ability to not get hit as his defense was like trying to steal gold from fort knox!
many people say they want to be fighters but when it comes down to it fighters are created in the gyms where there is no cameras, people, friends or money. real fighters train for the "battle" for the sheer enjoyment of combat, thats it, if your in it for fame ,fortune, popularity, try another sport.
having said that people ask me what i train or what i do. quite simply put...i train fighters. how to fight,for fights. weather my fighters have 1 fight or 100 fights i treat everyone of them the same. some just show more and they are the ones that will go the furthest and the ones that are the funnest to train!
ahh! a warriors life there's nothing quite like it!
until next time, hands up, chin down and keep pushing forward!
Friday, April 4, 2008
changin it up
ok here we go....and boy has it been awhile eh!! so do to both my nack for forgetting everything not written down and the constant asking for an entry by my boss man i finally remembered my account info.
so i decided to talk about something that actually came to me this morning while working out with one of my most dedicated clients. she had made mention that she had thought that during our last series or stage of workouts in which we were building more strength, she would have been more stronger during our new program which we started today. she couldn't understand why the workout was so difficult today when she had just finished her "strength phase". i had explained to hear that i had changed things up! meaning i sent her body through a totally different set of stimuli to shock and shake up her body.
as human beings we have an incredible ability to "adapt to change". our body's can be called upon to adapt to heat changes, life changes, workout changes. when we work out, our bodies will eventually stop seeing gains if we constantly go through the same routine so we at all canadian fitness belive that phase training is the key to our clients success.
so instead of seeing our clients get stale and bored we change it up! this guarantees that we get them the best results and the continued motivation that keps them wanting to better their lifestyle choices.
until next time....
so i decided to talk about something that actually came to me this morning while working out with one of my most dedicated clients. she had made mention that she had thought that during our last series or stage of workouts in which we were building more strength, she would have been more stronger during our new program which we started today. she couldn't understand why the workout was so difficult today when she had just finished her "strength phase". i had explained to hear that i had changed things up! meaning i sent her body through a totally different set of stimuli to shock and shake up her body.
as human beings we have an incredible ability to "adapt to change". our body's can be called upon to adapt to heat changes, life changes, workout changes. when we work out, our bodies will eventually stop seeing gains if we constantly go through the same routine so we at all canadian fitness belive that phase training is the key to our clients success.
so instead of seeing our clients get stale and bored we change it up! this guarantees that we get them the best results and the continued motivation that keps them wanting to better their lifestyle choices.
until next time....
Monday, February 4, 2008
boy its been awhile eh!!
well just like my title says...it's been awhile and a lot has happened. i would have reported it sooner but stupid me forgot my password! thank god i never throw anything away and i found it just today.
so, okay here we go...
on december 23 i fought in japan again this time in osaka on a much smaller shootboxing card but no less exciting. my opponent was the new 154 lbs champ kokuchi kokichi(spelling) the fight went the distance which surprised us as i didn't think i would be able to last past three as i had to cut 28 lbs!!! i was more tired the last time i was in Tokyo. needless to say i lacked the usual pop in my punches but felt in my heart and most that have seen the fight since felt i should have won, but hey if you don't knock them out in their home country you always take the chance when it goes to the judges. my hat goes off to the shootboxing organization as they again treated me with the up most respect. shootboxing #1!!!!!
congrats to my brother kevin who has just won the brampton cup in amateur boxing and has moved himself to 10-0 now. way to go little brother!!! he fights again this weekend in hamilton at the hamilton place theater. i will be in toronto as one of my fighters adam hensen makes his thai boxing debut at the royal thai ambassadors cup. this is the second year in a row i am taking a fighter from my gym to compete in this event.
finally if you have time check out my gym's website www.phoenixfightclub.com
more to come.....
love, respect and believe
3
so, okay here we go...
on december 23 i fought in japan again this time in osaka on a much smaller shootboxing card but no less exciting. my opponent was the new 154 lbs champ kokuchi kokichi(spelling) the fight went the distance which surprised us as i didn't think i would be able to last past three as i had to cut 28 lbs!!! i was more tired the last time i was in Tokyo. needless to say i lacked the usual pop in my punches but felt in my heart and most that have seen the fight since felt i should have won, but hey if you don't knock them out in their home country you always take the chance when it goes to the judges. my hat goes off to the shootboxing organization as they again treated me with the up most respect. shootboxing #1!!!!!
congrats to my brother kevin who has just won the brampton cup in amateur boxing and has moved himself to 10-0 now. way to go little brother!!! he fights again this weekend in hamilton at the hamilton place theater. i will be in toronto as one of my fighters adam hensen makes his thai boxing debut at the royal thai ambassadors cup. this is the second year in a row i am taking a fighter from my gym to compete in this event.
finally if you have time check out my gym's website www.phoenixfightclub.com
more to come.....
love, respect and believe
3
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