5 Things I Have Learned About Goal Setting

5 things I have learned about goal setting

Designed by: Brandon Groce Lessons I've Learned About Goal Setting From Life, Teachers, And Experience. Most of us have goals or something we want to achieve. It could be to lose an amount of body fat, to hold a handstand, to squat double your bodyweight, or even something like learning a new language. My personal goals were to accomplish a … [Read more...]

What Are You Training For?

What are you training for

Design by: Brandon Groce Mainstream media has taught us that we should work out to attain an aesthetic goal or just to maintain a certain level of healthiness.  This is the first thing on our minds when we think of working out.  Athletes have clearer goals as far as their training goes because it must support what they do.  However, for the … [Read more...]

Cardio – Why You Shouldn’t Run Long Distance

Cardio - Why you shouldn't Run long distance

"Cardio." Everyone's favorite - or least favorite - word. The word brings to mind long duration runs on a treadmill or completing a 5K. Maybe to you it means 400 meter sprints or how long you can last in your jiujitsu match. There are a lot of misconceptions about cardio though. So let's try to clear them up. What Are We Running From? To many … [Read more...]

What Make a Good Workout Good?

Feel the Burn What Makes and Effective Workout

What Makes a Good Workout? A lot of sweat.  A massive burn.  Feeling so tired that you can barely walk out of the gym.  Maybe even vomiting.  These are all signs of a good workout, right? Not necessarily. Go to most gyms, fitness classes, or your average trainer, and it seems like the the burn during an exercise or how tired the workout makes … [Read more...]

3 Reasons Why Free Weights Are More Effective Than Machines

3 Reasons Why Free Weights

3 Reasons Why Free Weights Are More Effective Than Machines It pains me dearly when I walk into a gym, notice kettle bells of every color and weight, bosu and swiss balls of every size and shape, and whatever new contraption the fitness industry has come out with, but only one or two squat racks.  Or even worse.  None.  Just Smith Machines. Why … [Read more...]

What Makes a Good Brazilian Jiu Jitsu (BJJ) Instructor

What Makes A Good Brazilian Jiu Jitsu Instructor? Is a good instructor a good competitor, someone who has won many high level competitions? Someone with a huge academy or the one with the "highest rank"? There are all kinds of different instructors but which would make an effective teacher? What characteristics and values would they possess? Here … [Read more...]

Stretching Before Working Out Can Lead to Injury

Stretching Before working out can cause injury

Sit And Reach. Touch Toes. Do Some Relaxed Stretching To Gain Flexibility, Right? Not so fast... Many people are stretching in this manner to acquire more flexibility,a simple sit and reach toward the toes, for example. Or bending over and trying to touch the ground, or in most peoples case, their knees since they cannot reach the ground … [Read more...]

Squat With Knees Past The Toes

Squatting Let your knees pass your toes

How many times have you heard, "Do not let your knees go past your toes or you will get injured" proclaimed by some health "expert" or fitness "guru", especially during exercises like squats and lunges. Not only is this unrealistic, but it is actually a practice that will leave you more injury prone than allowing your knees to go past the … [Read more...]

How to Deadlift – Snatch Grip vs Mixed Grip Deadlift

How to Deadlift Snatch Grip deadlift vs Mixed Grip

Snatch Grip Deadlift vs Mixed Grip Deadlift One of my favorite deadlift variations is the longer range, snatch grip deadlift. You'll notice a few things that are different than the conventional deadlift. Three Reasons I am Not in Favor of the Mixed Grip Deadlift: One is the Asymmetry in body positioning By having one hand facing towards you, … [Read more...]

How to Prevent Cauliflower Ear

How to prevent Cauliflower Ear

A lot of athletes get this thing called Cauliflower ear, which is fairly common is contact sports. Cauliflower ear can be very painful and leaves your ear looking irregular. We are going to go over how to prevent cauliflower ear and what you should do to treat it as well. What is Cauliflower Ear? Cauliflower ear occurs when the ear gets hit, or … [Read more...]

L-Theanine Performance Enhancement

Optimize your training!

Anyone who has passed through grade school knows the role anxiety can play in test scores and performance. Feeling stressed and nervous typically makes results poor even if one actually has the knowledge. A variety of nootropic compounds and lifestyle practices can improve neurotransmitter balances in order to reduce anxiety. Drinking green tea … [Read more...]

Lifestyle Choices that Ensure Brain Safety

Life Style Hacking For Fighters

My profession and previous post discussed a few methods to use modern science for neurological protection in the ring. These included things like oxiracetam as a potent neuro protective agent as well as traditional Chinese medicine. Despite the usefulness of these nootropic compounds, there may be simple lifestyle choices that can protect your … [Read more...]