This past Sunday’s ETT group training session was truly memorable. We had perfect weather conditions and four willing & eager participants. Four willing & eager FEMALE participants. I put emphasis on the all female class not only to call out the “men” that decided to sleep in, but also to highlight the importance of women learning basic striking techniques. It’s important to know how to properly punch, kick, and/or knee someone if you ever have to physically defend yourself. However, I believe the confidence and reassurance of knowing how to strike is much more valuable to adult women than to adult men. Recent statistics and advertising campaigns have highlighted the vast problem of physical and/or verbal abuse perpetrated against women worldwide. I am confident that empowering women with knowledge of the striking arts will help them understand that they have the ability (mentally and physically) to defend themselves from victimization. I know that ETT or workout programs similar to it will not solve the issue of abuse against women entirely, but through personal experience I know that it is a step in the right direction. I have been fortunate enough to train with female fighters, train under a female instructor, and am engaged to a woman that has known how to defend herself from a young age. All these women have two things in common: they know how to fight AND they don’t take crap from anyone.
This week’s Throwback Thursday pic is from a past ETT group training session. Compared to individual training, evidence suggest that group training helps people stay motivated, provides a support system and is overall more enjoyable. You will receive all of those benefits and more at an ETT group training session. If you are in or around the Tampa Bay Area, come on out to Davis Islands THIS Sunday for the next ETT group training session. The workout is entirely FREE and no experience is required. I promise you won’t leave disappointed. HIT IT!
I love interval training because it allows you to complete multiple exercises from different disciplines in the same workout. You could do an upper & lower body workout, a push & pull workout, or a sport specific workout. I combined treadmill sprints with striking combinations in the workout below in order to train toward my fitness goals. Periodic variations in your workout plan will keep you engaged and dedicated to reaching your fitness goals.
Last week, I limited myself to seafood & plant based sources of protein. During that time I discovered that lentils are a great source of protein and I’m happy to say that they are now a regular part of my diet. Removing land-based animal protein from my diet was relatively easy, but I prefer the variety I’m allowed in a non-discriminatory omnivore diet. However, the number and quality of protein choices at my local supermarket isn’t exactly impressive. That is why I was one happy camper when my parents visited last week and brought a cooler full of wild game meat with them. Several pounds of both venison sausage and Canadian Goose breast all obtained and processed at my family farm in Maryland. Not only is wild game meat generally more nutritious than commercially raised livestock, but possessing the knowledge of where that animal lived, what it eat, and who processed it makes wild game meat my preferred form of protein.
Get out and be active today! Remember, it takes less than 25 minutes of moderate intensity exercise (i.e. brisk walking) a day to improve your aerobic health. Don’t let the couch monster prevent you from being healthy. The Real Housewives of Orange County marathon will still be on after your workout, trust me. Make time for your fitness today, it’s worth it (Photo & quote courtesy of fitbie.com).
We are back with another great ETT exercise that will get your butt in gear, literally. This week’s exercise combines sumo squats with alternating knee strikes. The wide stance and outwardly angled foot position of the sumo squat puts a ton of focus on the muscles of the inner thighs (adductors) and the butt (glutes). Combine these squats with knee strikes that would make a Thai kickboxer proud, and you have a lower body & core exercise that would be perfect for your next workout. This exercise will also build your cardio but as with all ETT exercises, we want you to focus on form over volume. Don’t forget to warm-up before you begin your workout and modify the exercise to match your fitness level. If you use this exercise (or any ETT exercise) in one of your workouts, let me know what you think about them in the comment section below. Now go burn some calories!
This week’s Throwback Thursday pic is Shannon and I after completing the Escape from Ft. De Soto Sprint Triathlon back in 2011. I had completed several sprint triathlons before but this was Shannon’s first triathlon and she did awesome. Triathlons can be somewhat daunting for first-timers, but Shannon attacked it like a seasoned pro. I highly recommend this particular race to anyone who lives in the Tampa Bay Area and is looking to get into triathlons. I also recommend checking out Shannon’s blog. You will notice that she is a little more eloquent than I am.
We all have that one exercise that makes us cringe whenever we see it in our daily workout routine. My experience with group training has lead me to believe that the burpee is pretty high on people’s cringe worthy list. The burpee incorporates several body weight movements (squat thrust, plank, push-up, vertical jump, etc.) into one complex strength & cardio building exercise. The linking together of multiple movements creates the potential for improper technique which can lead to potential injury. I found this tutorial video on how to modify the burpee in order to ensure proper form and save yourself from potential injury. Check it out!
Video courtesy of https://m.youtube.com/user/StreamFITtv