Here’s what I drank while relaxing this Memorial Day weekend.
Looking for a healthy alternative to soda? Just pick your favorite seltzer, squirt in some agave nectar to taste, and color with some ginseng extract if you please. Stir gently and viola! You’ve got a refreshing beverage that’s low calorie and free from artificial sweeteners. “It’s Mahvelous!”
Here are a few more karate videos I posted on the YouTubes. Seiryu kata is first, and kanshiwa kata is second. As always, questions, comments, and critiques are welcome. Thanks!
Here are a few new videos if you haven’t been to my channel lately. Enjoy, and feel free to leave feedback here or on YouTube. Thanks!
Here’s my attempt to start and end Sanseiryu kata in the same spot while blindfolded,
a tutorial on low-impact striking point conditioning,
. . . and a Seichin kata for my students at Gracie Farmington Valley.
This Saturday, the MMA and boxing worlds will collide to create one heck of a night for fans of the pugilistic arts. The UFC will be presenting their third Nationally broadcast card on FOX headlined by a Lightweight Clash between Jim Miller and Nate Diaz. To top off the night, undefeated Pound for Pound King Floyd “Money” Mayweather will be looking to keep his perfect record against the heavy-hitting Puerto Rican Miguel Cotto on Pay Per View. The UFC has acknowledged that they expect fans to tune into their FOX card and then switch over to the boxing PPV to end the night. This is a rare concession from Dana White and Zuffa, but it is very tough to compete with one of the only true draws in boxing in “Money” Mayweather. On to the previews…
WBA Super Light Middleweight Champ Miguel Cotto (37-2) v. Floyd “Money” Mayweather (42-0)
I’m not going to act like a know a whole lot about the guys with the big gloves, but I do try to follow Mayweather’s career. Love or hate the guy, his skills in the ring are unparalleled. He is lightning quick with crazy cardio and still has knockout power in the latter stages of his career. He is the definition of “showman” and his antics on HBO’s 24/7 Series make the show mandatory viewing for any sports fan. I have never seen Miguel Cotto fight, but from what I gather the guy has serious KO power in both hands. In his loss to Antonio Margarito, he was victim to a loaded glove controversy that inevitably cost him the bout. Cotto went on to avenge that loss to eventually set up a bout with Money May.
He’s loud, he’s cocky. He wins.
In Floyd’s last bout, it seemed as if the heavy handed Victor Ortiz was giving “Money” some problems in the early rounds with his big combinations. I expect Cotto to have early success against Pretty Boy Floyd as well with his awkward but powerful style. Though as Mayweather learns Cotto’s style and tendencies, I fully expect him to utilize his reach advantage and pick apart the WBA Champ over the final rounds to add another belt to his endless list of accolades.
Now on to something I know a little more about…
UFC ON FOX 3
Pat Barry (7-4) v. Lavar Johnson (16-5)
Two big guys will be throwing bombs in the first fight of the night. Both of these guys love to stand and trade and will have no issue letting their hands fly to show the new FOX fans a true brawl. Pat Barry is the more technical of the two with a kickboxing background, while Johnson is more of the last-call bar brawler type. Johnson is an American Kickboxing Academy product who has never had any of his 21 fights go to the judges score cards. Johnson is a slight underdog here, but I think he might make short work of the smaller Barry.
Prediction: Johnson by TKO.
Since when did The Rock start MMA?
Rousimar ‘Toquinho’ Palhares (Paul Harris) (14-3) v. Alan ‘The Talent’ Belcher (17-6)
With no disrespect to Belcher, Palhares is going to grab one of Alan’s legs and attempt to mercilessly rip it from the rest of his body. It is that simple. Belcher’s only shot is to keep the fight standing, but the chances of that are slim with Rousimar in the cage. If When the fight goes to the ground, ‘Paul Harris’ is going to grab onto a limb and wrench on it until he feels like stopping. The guy is a monster and I think he keeps his win streak going.
Prediction: Palhares by Submission.
Heel hook or knee bar. Palhares feeds on legs one way or another…
Jonny Hendricks (12-1) v. Josh Koscheck (17-5)
In this one we have two wrestlers with heavy hands entering the Octagon together. Kos was clearly ill-prepared for his last bout with Mike Pierce as he seemed indifferent in the cage. Hendricks on the other hand looked like he belonged in the elite class of the division last time out. It took him all of 12 seconds to KO Jon “Dragonborn” Fitch. Hendricks is a slight Vegas favorite and I think I agree with the oddsmakers on this one. Hendricks is working his way toward title contendership, while Koscheck seems to be in career limbo. This would be a great rebound win if Kos could outwrestle the upstart Hendricks, but I think Hendricks will grind this one out, battering Koscheck for three rounds.
Prediction: Hendricks by decision.
Wooooooo!
Main Event
Diaz earns Title Shot if he wins
Nate Diaz (15-7) v. Jim Miller (21-3)
The Fox viewers will be treated to a great scrap when these guys touch gloves. Both guys are BJJ black belts, but neither will back down from standing and trading haymakers. Miller is 8-1 in his last 9 and attempting to throw his name into the title picture. Diaz is somewhat new to the Lightweight division but cemented his name in the upper echelon of the 155ers with his dominating win over Donald Cerrone at UFC 141. Miller is the favorite going into the fight but I just can’t bring myself to pick against a member of the first family of Moai Martial Arts. Diaz will use his scrappy boxing and inhuman cardio to wear Miller down and eventually get Jim to tap out in the later rounds.
Prediction: Diaz by Submission.
The classic Diaz celebration. “Come at me, Bro”
Do you think Floyd will remain unbeaten? Think Palhares claims another leg? Will Diaz earn himself a title shot? Let us know in the comment section.
Signing off, ALar.
Maybe Mac's on to something?
If you’re like me, you’ve been asking yourself these questions a lot lately . . .
Why am I feeling tired all the time? Getting sick easily? Having trouble recovering from my workouts? Are the stresses of work, family, and other commitments wearing me down? Wrecking my training? How can I get back on track and feel better?
The answer might be pretty simple: like Mom always, said, “you have to eat your vegetables!”
In my last post on this topic, I talked about Vega and how it’s been a great benefit to me as I try to maintain my strength and improve my fitness while transitioning to a more plant-based diet.
Here’s a little more information on the topic, courtesy of Vega creator and The Thrive Diet author Brendan Brazier:
When acidic forming food is consumed, starting with digestion and continuing until elimination, it produces toxins that the body must deal with. Denatured foods are toxin producers and as a result have the greatest negative impact on pH balance within the body. Highly refined and processed, denatured foods are void of any usable nutrients, yet retain their caloric value – the worst combination. Toxins in the body lead to premature aging through cell degeneration. Aside from food, most prescription drugs, artificial sweeteners and synthetic vitamin and mineral supplements are extremely acid forming. — http://www.vegparadise.com/athlete7.html
So Twinkies and fatty meats are bad for you. We all knew that. But did you know they ruin your health not only because of sugar and cholesterol but also because they overwork your body as it tries to cleanse itself of high pH and toxins? Most athletes know this to some extent and monitor their diets accordingly. There’s still the issue of recovery, however. How do you eat clean, plant-based foods without being sore all the time? Protein shakes? Have you ever read the label on yours? Can you pronounce any of the ingredients?
I didn't know you could trademark good nutrition . . .
They may not all be bad, and they may even include some good ingredients, but what’s a sort-of-vegetarian, want-to-be athlete like me to do? If meat is too heavy and protein shakes are too processed, what makes a good post-workout recovery solution? Again, here’s Brazier’s opinion:
For recovery to be expedited, alkalizing foods, such as those rich in chlorophyll, need to be consumed soon after exercise. Protein must also be consumed to help repair broken-down muscle tissue. As with processed energy bars, numerous sport supplements touted as post-work-out recovery agents contain highly processed, manufactured proteins usually in the form of denatured isolates, which are acid forming. Suggesting they be consumed soon after a workout will fulfill the body’s need for protein, but completely neglect its need for pH balancing. http://www.vegparadise.com/athlete7.html
Like many athletes and fighters suggest, including Randy Couture, a good greens drink is essential for proper nutrition and recovery. Here’s my new choice . . .
Garden of Life’s Super Green Formula has finally usurped my trusty Trader Joe’s Green Drink! It tastes a little strong and is a bit more expensive, but it packs in way more of the good stuff. Here’s the prodcut description from their website:
Yes, there’s a fair amount of marketing here, but, speaking from experience, this product is great after workouts. As I’ve been eating a more plant-based diet, I realize that my hunger pangs are not always caused by a lack of calories but instead by a need for vitamins and minerals. This is especially true when your body is in a state of recovery: it sometimes doesn’t need quick energy so much as clean nutrition. Garden of Life delivers this for sure. Give it a shot (or any similar product), and let us know if you get good results.
Hi, Everyone: Here’s a cool guest post from James, a writer for bellyfat360.com. He provides us with some great advice about fitness in this article and on his website. If you’ve been wanting to start training in martial arts to help reach your fitness goals, James provides compelling evidence to begin as soon as you can!
Have a look and let us know what you think!
__________
Tired of belly fat? Martial arts can help!
Belly fat can be the bane to those who have it. It looks grotesque and is difficult to burn. A systematic approach and workouts are what can help belly fat burn away. Fitness experts recommend cardiovascular exercises, strength training and diet plans to help shed excessive belly fat. There is no denying that these methods help. However, these are not the only way one can lose belly fat. Belly fat can also be burned through martial arts.
You may question how could that be possible? It is understandable if you have your doubts considering cardiovascular workouts combined with weight training and balanced diet have till now been touted as the best means for working out belly fat. But the fact that martial arts can do as good a job in burning belly fat as a proper belly fat reducing training program cannot be ignored.
To understand how this is possible we need to know what cardiovascular exercises do to the body. While doing cardiovascular workouts almost all the muscles in the body are targeted simultaneously making the heart rate go up. Take any cardiovascular exercise and you will notice the workout involves the use of various body parts. Swimming, Cycling, walking, running, playing basketball – all these exercise routines follow one basic principle which is working out different parts at one time. This increases the heart rate and is said to give the body a better workout.
What does martial arts do other than train you with techniques of self defense? Martial arts also involve the use of different muscles in the body. All martial arts be it Judo, Karate, Taekwondo or any other involve a lot of vigorous and well timed movements. The kicks, the chops and all the other movements involved in martial arts are working out the whole body the way cardiovascular exercise do. In fact the workout is as strenuous as a cardiovascular workout. The heart rate goes up and fat is converted into energy by the body for fuelling the workout. This has the same effect on the body as the belly fat burning workout advised by a trainer.
No such thing as spot reduction!
There is no exercise that can target belly fat alone. In fact there is no exercise that can help you target fat in any particular place in the body. As you exercise excess fat is utilized by the body for fueling the exercise. Fat from all over the body is used as it gets converted into energy. While training for martial arts the same thing happens. The body uses excess fat by burning it for energy to be used during the martial arts training. Martial arts training can be compared to a cardiovascular workout, because it is essentially doing the same thing to the body that cardio workouts do.
Martial arts also target the core muscles. As mentioned earlier martial arts training routines are strenuous and need a lot of power and thrust. The body gets a complete workout during the training. The workout involves not just burning of belly fat, but fat from all over the body. Martial arts training are exercise forms that combine the benefits of both cardio and strength training. The motion of exercise also tones and defines the muscles automatically. It creates more balance and gives the body definition.
Author Bio:
James is a fitness lover and he loves to blog on diet plans, tips and exercises that help you know how to lose belly fat effectively. You can visit his blog at http://bellyfat360.com/how-to-lose-belly-fat/
By ALar
Tonight, the cage door will close and Jon Jones will finally fight Rashad Evans for the Light Heavyweight title. This fight has been nearly two years in the making and fueled by drama surrounding Evans’ sudden departure from Greg Jackson’s camp. I will be brief with my commentary on the Soap Opera surrounding these two; Jackson picked Jones as his horse in the Light Heavyweight division and left Evans hanging out to dry. To me, Jackson contradicted his whole philosophy that his team is a “family” and that his fighters will never have to fight each other. (Dana White reiterates my point a little more colorfully here) Rashad is now training with the “Blackzilians” in Florida and seems to be in a positive place in his career. After watching the weigh ins last night, these two are
WAR!!!!
ready to BRAWL. Jones walked to the scale with a fire that I have never really seen out of the young champ. The two then had a tense nose to nose face off, differing from Jones’ usual stare-off-into-space-like-I’m-too-cool-for-this approach. Oddly enough, the crowd loudly booed the Champ and seemed to favor Rashad, a trend I am seeing carry into the online MMA community.
This card has been panned by some for resembling a high profile boxing Pay-Per-View. To the untrained eye, this card features only one marquee bout and a whole bunch of “filler” beneath it. I highly disagree, this card will surely feature some explosive finishes and absolute wars. Matt Brown and “Wonderboy” Thompson will surely be throwing bombs at each other until one of them is staring at the roof of the arena. Both will be looking to strike, but I think the Wonderboy will come out on top with a highlight KO. I am excited to see what Rory MacDonald has in store for us in the co-Main Event. GSP proclaimed the young Canuck to be a future champ this week; it is hard to disagree.
He gets my app-roo-val...
Rory’s opponent, Che Mills, seems to be a little below his skill level and I expect a spectacular finish for MacDonald in this one. Hopefully setting him up for a run to the upper echelon of the sport. Ben Rothwell and Brendan Schaub are set for an old fashioned slobberknocker with the fourth fight of the night. Rothwell came into the weigh-in in unbelievable shape, he may surprise those that picked the TUF-alum Schaub to roll over him. My picks for the undercard are in bold below:
MAIN CARD (Pay-per-view)
PRELIMINARY CARD (FX)
Now on to the main course…
LIGHT HEAVYWEIGHT TITLE BOUT
Champion Jon “Bones” Jones vs. “Suga” Rashad Evans
I wrote out three different previews for this fights. Each increasing in length and each increasing in depth. Though, when I started analyzing Jones relationship with his brother, and Rashad’s recent marital troubles, I told myself to stop. Every aspect of this fight OUTSIDE of the cage has been analyzed. We know they trained together, we know Jackson will be in Jones’ corner, and we know that these guys don’t like eachother. People believe that it is a foregone conclusion that Jones is winning this fight (especially the guys in Vegas). Therefore, the story about this match up has focused on the extensive history between these two outside of the cage. Don’t get me wrong, it is great that this drama has made this bout one of the most anticipated in the 205 lb. division since Ortiz and Liddell were the kings, but not many people have talked about the fight itself…
Both guys are great strikers. Rashad has shown one punch KO power, Jones does not. Both are great on the ground, Jones has shown the ability to submit opponents, Rashad has not. Bones has lost once, Rashad has lost once. Both guys are freakishly athletic. Both have had the Light Heavyweight belt around their waist’s and have multiple wins over top tier fighters and former champs. But somehow Jones is a 6 to 1 favorite???? I just don’t understand it. This is going to be a battle, the fighter that wins is going to have to force his gameplan early and make the other guy uncomfortable. I think Rashad could win if he presses Jones early and establishes the center of the cage as his own. Rashad hits like a freakin’ freight train and Jones could be in for a early night if Rashad connects with a right hand. Jones’ path to victory lies on the ground. Rashad has rarely been put on his back and Jones can easily make Evans a beached turtle. If he puts Evans’ in defensive mode, I can see Jones working a submission win similiar to the Rampage fight.
After watching the Primetime special leading up to this scrap, I think Rashad has a great chance to spoil Bones (and the UFC’s) party tonight. He is in a great place mentally and doesn’t seem as fixated on all of the crap outside of the ring as Jones is. Jones had a focus on Rashad’s thoughts and words that was a little odd to me. Just days before the biggest fight of his career and he was worried about what the other guy was thinking? I think Rashad enters this fight with a clear mind and nothing to lose. On Primetime, he said something about wanting to “change the way Jon Jones lives his life”, these words struck me, they showed true determination. I think Rashad will succeed in that task tonight and once again become the UFC Light Heavyweight Champion.
(Not for long though, make sure to pay attention to who ends up in the cage after the winner’s hand is raised!!!)
Who do you have in tonight’s big fight? Let us know in the comment section.
Ok. Long story short, I was hoping just to get this book out to my students at Gracie Farmington Valley. After waiting a loooooong for Apple’s approval, I just got word that it has to be written for a larger audience. That means two things:
1. An Introduction to Shohei-Ryu Karate is now available through my Proof Rocks! online store for FREE! Though I’m calling it a beta version, you can enjoy 30 pages of interactive quizzes, games, and photos, access a full glossary of karate terms, and learn all about the lineage, history, and techniques of Shohei-Ryu karate–all on your iPad! Did I mention it’s free?!!?!
Just click here to download your free copy of An Introduction to Shohei-Ryu Karate!
2. What Apple wants, Apple gets. I now plan two write a bigger and better version of An Introduction to Shohei-Ryu Karate for a larger audience. Look for even more info, videos, tips, and features coming soon!
The free beta version of will only be available to the first 25 people who download it. So hustle over and check it out, huh? I don’t know if you’ve tried the interactive textbooks offered through iTunes U or iBooks, but they’re super sweet. It’s a fun way to approach hands-on learning.
Click here to take a look at the book and let me know what you think!
PS – Once you download the file, you can drag it to iTunes and sync with your iPad. It should work just fine from there.
Do you like the new site design? I got a local artist (my generous and talented sister in-law!) to sketch some neat ideas, and there are more great graphical changes to come.
Upgrading the look and feel of the site will be an ongoing process, and feedback is definitely welcomed!
To commemorate the new site design, we’ve also opened a new apparel store! Take a look at some of the items we have to offer–most can be customized in your choice of size and color. Again, this store should also be evolving over the coming months with new designs and products featured regularly. Take a second to visit now, and check back often for great new stuff! What better way to show how much you love the coolest martial arts site on the web?
Check out our New Brand Spankin’ New Moai Martial Arts Apparel Shop!
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 | tallyfamilymartialar… on Pangai-Noon |
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Moai Martial Arts 
UFC 146 Preview: Heavyweights!
This card changed as much as Overeem’s Testosterone levels…
Ten Heavyweights. Five Fights. One Night. This Saturday, the UFC will do something it has never done before. The UFC 146 card will be the first Pay Per View to feature solely heavyweight fighters. The night is capped of by the Heavyweight Championship bout between Champ Junior Dos Santos and Frank Mir. Mir notably replaced Alistair Overeem after The Reem tested positive for being too awesome compared to the average man. The heavyweight aspect of the card promises slobberknockers and falling-tree knockouts, but it also comes with a caveat or two. With 10 Heavyweights on the card, we have talent ranging from top contenders to middle-tier gatekeepers. With the lower level guys, cardio is always in question, and we could see some sloppy fights early in the card. Let’s just hope that all of the fighters booked Saturday have been Perkisizing properly and they should be ready to go the distance!
CLASSIC!
(If you haven’t seen the movie Heavyweights, stop whatever you are doing right now and get yourself a copy. It lives in the same rarified air as cinematic classics D2: The Mighty Ducks and The Sandlot. It also features Ben Stiller’s greatest performance of his career. Two Gloves up from ALar.)
On top of the HUGE PPV card, the FX undercard certainly holds it own. These prelims are comprable to some of the recent free cards the UFC has been putting on FX and Fuel, featuring notables like Mayhem Miller, former WEC Champ Jamie Varner, and Dan Hardy. Edson Barboza, Varner’s opponent, has the talent to be a future champ and I am very excited to see what he has in store for us Saturday. My picks for the preliminary card are also below…
PRELIMINARY CARD (FX)
MAIN CARD (pay-per-view)
Lavar Johnson (17-5) v. Stefan Struve (23-5)
Johnson is a late replacement for fan favorite Mark Hunt who blew out his knee a few weeks back. Johnson is a nasty brawler that always pleases the crowd, but he may be outmatched against the freakish Stefan Struve. Johnson always will have a puncher’s chance, especially since Struve’s chin has proved to be somewhat suspect over his career. I think Struve will come out victorious on Saturday. Johnson just doesn’t have the ground skills to deal with a 6’10 guy that has already claimed 15 submissions in his career. Struve will use his lanky frame to get Johnson to the ground and force the The Rock look-alike to tap.
Struve by Submission
Just bleed…
Shane Del Rosario (11-0) v. Stipe Miocic (8-0)
One of these guys will suffer the first loss of their professional careers on Saturday night. Both fighters prefer to keep things standing; so the loser will also likely not remember his first loss of the career due to a loss of consciousness. Miocic was a big-time college wrestler and baseball player, while Del Rosario is a former WBC Muay Thai World Heavyweight Champ. I have to go with Del Rosario here. Shane is coming back from a car crash that nearly ended his career, so he is tough not to root for. Add in his Norwegian heritage and high level striking, I believe “No Limits” will win this one.
Del Rosario by Decision
For Norway!
Roy “BIG COUNTRY” Nelson (16-7) v. Dave “PEE WEE” Herman (21-3)
The battle of the nicknames in this scrap. Herman is another late replacement due to the Overeem shake-up. Nelson was first pitted against Bigfoot Silva, then Gabriel Gonzaga, and finally Dave Herman. As each new opponent was named, the challenge for Roy to win also got lower and lower. Herman’s most notable win came against an aging Don Frye in 2009. As long as Roy took his camp seriously (If this is any indication, then he certainly did. Kung Fu Panda 3 starring Roy Nelson in theatres Summer 2013…) and comes in Saturday in mediocre shape, I expect him to demolish Herman.
Big Country by TKO
I believe that the kids these days call this ‘Swag’…
Cain Velasquez (9-1) v. Antonio ‘Bigfoot’ Silva (16-3)
The winner of this one will likely be the top contender for the next shot at the Heavyweight strap. Due to injuries, Velasquez has been relatively inactive in recent memory. He lost his belt to JDS on the first FOX card and hasn’t seen any action since. Ring-rust could very well be a factor for the American Kickboxing Academy product. Bigfoot Silva enters the cage with a win over Fedor Emelianeno under his belt, something only four men on the planet can hang their hat on. I am unsure what version of Cain Velasquez we will see in the ring Saturday. If it is ‘title-run’ Cain, I expect him to use his lightweight-esque cardio to tire out Silva and eventually earn a TKO. If Cain’s chin is as soft as it looked against JDS, I can see Bigfoot using his massive mits to send Cain to the canvas for an unscheduled nap. For some reason, I do not have a whole lot of faith in Cain on Saturday. I’m looking for Bigfoot to pull off a decision victory here.
Bigfoot Silva by Decision
Too bad chin strikes are not allowed in the UFC…
Heavyweight Championship Fight
Champ Junior Dos Santos (14-1) v. Frank Mir (16-5)
Most MMA fans out there would have rather seen The Reem vs. JDS in a classic striker’s matchup, but we will have to make due with submission ‘artist’ Frank Mir. Simply put, if the fight stays standing, JDS has a massive advantage and will likely retain. If things end up on the ground, Mir will likely find himself as Heavyweight Champ again. I’ll throw it out there, I really can’t stand Mir and his elitist attitude. After submitting Big Nog, Mir’s already unbearable ego has reached a whole new stratosphere. On the contrary, Dos Santos seems to be the definition of a ‘People’s Champ’. The reaction he gets from fans in his home nation of Brazil is truly passionate and JDS returns the sentiment. The fact that the champ trains alongside kids from the local slums in order to provide them with a legitimate role model and hero is remarkable. Dos Santos even brought one of the kids from his gym to Vegas to watch the fight (as seen in the Primetime special). To maintain the difference between the two fighters, Mir trains in a closed gym so that his own children can run amok while Frank spars with his choice of training partners.
Favoritism aside, I think JDS retains his belt at UFC 146. Mir is correct when he says that Dos Santos has never been tested on the ground; though no one has really had the chance to get ‘Cigano’ on the mat. Mostly because he has put his fist through his opponents skull before they could attempt a takedown. Dos Santos has a devastating combination of speed and power for such a big dude. If ‘Cigano’ hits Mir squarely in his smug grill, it could be another short night of work for the champ. Even if Mir gets it to the ground, I am confident that JDS has the skills to defend himself from a submission or get back to his feet. I mean the guy’s mentor is Rodrigo Nogueira, and so what if Mir caught him! Big Nog is still a standing member of the Mount Rushmore of MMA. It would be hard for me to believe that Nog hasn’t dropped JDS a few tips for his bout with Mir, especially concerning the ground game. I look for JDS to beat up Frank standing, eventually catch him with a solid shot and finish up with a TKO.
Dos Santos by TKO
I want you ‘Reem!
Who do you think will be the Heavyweight Champ at the end of the night? Do you agree with my picks? Do you agree that Heavyweights is one of the greatest achievements in American Cinema? Let us know in the comments section!
Signing off, ALar.