Red City Outlaws takes MMAXOUT cross training

Weather its wrestling, football, volley ball or any sport  they are flooding to MMAXOUT Fitness locations for enhance overall body conditioning to be in top shape for their season…

What is it about Mixed Martial Arts conditioning and classes that makes this form of training more than just another trend in the world of fitness? Diversity, adaptability, simplicity and most importantly, results. The use of MMAXOUT as a fitness regimen brings together the worlds of strength conditioning and cardiovascular work in a way that no other program does.  Many other fitness routines lean strongly in one direction, leaving the workout incomplete.  What we have learned from these fitness programs and from programs of the past is that we greatly need a stronger, more comprehensive package, and MMAXOUT is the answer. MMAXOUT has a distinct advantage over other programs – it is a truly versatile cross-training workout. No other program improves strength, flexibility, coordination and reflexes the way MMAXOUT does.

Boredom and repetition are the proverbial straws that broke the camel’s back when it comes to fitness programs. MMAXOUT classes have such an array of exercises and approaches to obtain this ultimate goal of fitness and healthy living that it is nearly impossible to succumb to boredom in a workout. Near constant movement and high intensity coupled with diverse, yet simplistic equipment keeps the MMAXOUT student engaged and active throughout the workout.

What does it take to run one of these programs? Nothing more than a qualified instructor and bodies in the class. With a myriad of plyometric exercises in the MMAXOUT arsenal, the necessity for equipment does not exist, which makes the creation of a program at any location simple. If possible, the incorporation of kettle bells, medicine balls, plyo boxes, body bags and other equipment adds greatly to the workout, promoting increased muscle confusion during the class and creating countless possibilities for exercises that keep members engaged.

The use of plyometric movements in MMAXOUT creates an environment where members of any fitness level are able to train together by allowing the use of alternative movements in order to increase members’ capability of completing the workout. Standard pushup position can be changed to the knees, box jumps can become step-ups and pull-ups can become a jump and hang movement. These alternatives to the original exercise keep students involved and working the same muscle groups as everyone else, which will allow them to work their way up to the eventual completion of the full exercise. This simultaneously promotes the inclusion of all students and gives members goals to work towards.

MMAXOUT has taken the idea concept of MMA fitness and developed it into an incredible program of fitness, community and achievement. A MMAXOUT class provides a member with an ever-changing assortment of exercises that are grouped into different daily workouts. In turn, those workouts are grouped into four different weeks of focus: Mmax Out, Mmax Interval, Mmax Extreme and Mmax Lean. This ongoing rotation of the general focus of the class, coupled with the various exercises that MMA provides, makes for classes that are NEVER the same twice.

On top of the great diversity that already exists within the regular MMAXOUT classes, we have expanded the program even further by adding other classes such as Mmax Bag, MMAX Kick, Mmax Intense, Mmax Defense and Fight Training. These classes provide members with even more variety to their fitness routine. The classes focus on different aspects of fitness: cardiovascular health, strength training, and competitive fight training. This diverse approach to training allows MMAXOUT to be challenging and relevant to any member. This availability to people of any ability level, and the continued success of its members is what has put MMAXOUT at the forefront of the MMA fitness revolution.

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Back to the drawing board

MMAXOUT Fitness

MMAXOUT Fitness

Comprehensible, effective, stimulating, and teachable program.  These are some of the most common words to describe the hottest and most results guaranteed program rushing through America.  Everyone from enthusiast to health risk will benefit from MMAXOUT.  We declare that each and every person with health and fitness goals are front and center each step of the way.  And now, we are finally here!

Don’t get it wrong.  We didn’t just sit down and say this is what works for everyone, end of story.  We reran varied versions of the MMAXOUT program in their classes to evaluate the response and effectiveness for each member of their school.  The components that MMAXOUT focuses on are core, stamina, intensity, and strength. Each phase incorporates an increased intensity through Strength and Conditioning, Plyo-metrics, Repping Out, Cage Kickboxing and Full Body core.

MMAXOUT doesn’t stop at helping reach fitness goals.  We certify personal trainers too!  Each time you come and train, you will be coached under the supervision of a Certified Personal Trainer, and each workout is designed to teach you proficiency that will get you better results than you’ve ever had in the past.  We’re a coaching and training facility–not a gym. You don’t pay for use of equipment you don’t use; you’re paying for top-notch coaching and instruction to ensure your success in all aspects of fitness training and nutrition.

Each Trainer is personally developed and approved to deliver MMAXOUT correctly every time.  This isn’t a 2 hour certification program.  MMAXOUT supports each Trainer through an extensive training program, continual online and onsite support, and yearly trainings.  We are a group of dedicated Personal Trainers and fitness coaches with an atmosphere of support and camaraderie to anyone willing to put in the work.  Our next article sheds light on the Repping Out stage of a Personal Trainers regime.

MMAXOUT Fitness USA

MMAXOUT GAMES ITINERARY

OUTSIDE EVENTS

9:30AM

Tire Throw 2 attempts

Tire Pull hand over hand

INSIDE EVENTS STATION #1

10am

Accurate Kick (Standing) 2 attempts

Double round kick, one low and one high.  Scored byaccuracy to center of a bull’s-eye.

10:30am

30 Second Speed Kick

Most alternating kicks possible in 30 seconds.

Must hear leg tap on the bag.

10:45am

30 Second Speed Punch

Most alternating punches possible in 30 seconds.

Must hear glove tap on bag.

11am

Endless Kick (Alternating)

Kicker will kick until they can no longer kick.

Will be scored by kicks per second.

Time ends at 10 minutes.

Must hear leg tap on the bag.

11:30am

Endless Punch (Jab Cross)

Puncher will punch until they can no longer punch.

Will be scored by punches per second.

Time ends at 10 minutes.

Must hear glove tap on bag.

12pm

Accurate Kick (Jumping) 2 attempts

Scored  by accuracy to center of a bull’s-eye.  Single kick.

12:30pm

Accurate Punch (double jab, low+high) 2 attempts

Scored by accuracy to center of a bull’s-eye.

STATION #2

10am

Kettlebell Swings

Most swings possible.  Max time 5 minutes.  Scored by time/reps.

10:30am

Strongest ABS

Hanging with knees to chest.  Ranked by time able to hold the position.
11am

Ladder Challenge

Stepping and agility movement through a ladder on the floor.  Exampled before competition.  Single point deductions for incorrect movements, stepping on the ladder.  Scored on accuracy and time.

11:30am

Pull-ups

Scored by total number accomplished in one hang.

12pm

Pushups

Scored by the number of pushups accomplished in 1 minute.


Special thank you…..

Chase Insurance Associates for donating all of the water for the games!

Shurfine Foods for donating the fruit and snacks!

201 West for the use of the parking lot and support!

All of our members, trainers and family who have contributed to the success of our business and helping put MMAXOUT Games together!!

MMAXOUT Instructor Alisa Norton (workout of the day)

Start off with 5 suicides

Mark a starting point then mark 4 points out from the starting point that are equal distances from each other (about 10 paces between points)

Run out to the 1st point and then back to the starting point

Run out to the 2nd point and then back to the starting point

Run out to the 3rd point and then back to the starting point

Run out to the 4th point and then back to the starting point

Take a 10 sec. break

Repeat 4 more times.

Do 10 sets of the following exercises: (10 Push Ups, 10 Squats & 10 Mountain Climbers = 1 set)

10 Push ups

-Place your hands shoulder width apart on the floor under your chest, legs extended

behind you : raise and lower your body by bending at the elbows, keeping your body

straight by holding stomach muscles tight and keeping your eyes looking ahead.

Complete 9 more reps.

10 Squats

-Standing with feet a little more than shoulder width apart, slowly lower your buttocks

by bending at the knee and putting your weight on your heels.  Your knees shouldn’t

pass your toes. Once you have gone down as far as you can, push through your heels

and squeeze your hamstrings and glutes to bring you back into a standing position, that

is one rep. Repeat 9 more times.

10 Mountain Climbers

-Start in a pushup position with arms extended under the chest, shoulder width apart

and legs extended behind you.  Brace your abs and slowly bring one knee towards your

chest. Touch the toe to the ground and then return your foot to the start position.

Do the same motion with the other leg, this is one rep. Continue to alternate legs until

10 reps are completed.

Finish with 4 minutes of Extended Leg Crunches: 20 seconds  with 10 second break

Lay on your back with your hands under your head to support your neck, extend your

legs without letting your feet touch the floor. Tighten the abs and bend your knees and

bring your legs into your chest while at the same time lifting your shoulders off of the

floor to bring your elbows to your knees. Lower shoulders to the floor and extend the

legs again without letting the feet touch the floor.  Repeat process for 20 seconds then take

a 10 second break.  Repeat 7 more times.

MMAXOUT Instructor

Alisa Norton

MMA Workout

OutDoor Boot Camp by MMAXOUT Fitness

Coral Springs #1 Kickboxing Program

Do each workout for 10 sets b4 you go to the next exercise

  • 10 sets of Mountain Climbers up a hill, they are a combo of bear crawls with mountain climber type of exercise, make sure you bring your knees to your chest as close as possible…  NO TIME LIMIT Go until you drop
  • 10 Dive Bombers 10 sets this is a badass shoulder, ab and lower back workout, so JUST DO IT
  • Lunges up hill and down hill and that’s just one set, you got to do  10 sets of them

So keep in mind you do one exercise 10 sets then go to the next and so on…

NO Time Limit just keep on going… Make sure you have a long enough hill to do the workout… Surprise your class, tell them on this speical day we are meeting at a park to do and intense outdoor workout… They love this stuff, try you may like… Oh by they way take a ton of business card we always have people coming up asking what we are doing and we simply say (MMAXOUT) here is our card…

Florida Best Kickboxing program in Coral Springs

MMAXOUT Fitness

7 Day Meal Plan for Women

This 7 day meal plan is adjustable to your workout regime.  It is basic and recommended but everyone’s nutritional needs are different.  Don’t forget your cheat day and watch sugars, fats and sodium in all foods.


Health


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Monday

Breakfast:

4Egg  whites                                                                                                                                                                                                                                                Half Grapefruit

Morning snack:

Protein shake (low calorie/low sugar)

Lunch:

Grilled Chicken Salad with diced and vegetables to taste and apple cider vinegar for dressing

Afternoon Snack:

1 Cup Cottage cheese with sliced fruit or apple sauce

Pre-Workout:

Protein shake (higher carb/sugar) – one hour before                                                                                                   Pre workout supplement (NO2, muscle stimulant, B12)

Post-Workout:

6oz Grilled Chicken served with brown rice and spinach, broccoli or brussle sprouts

Before bed:

Protein shake (low calorie/low sugar)

Tuesday

Breakfast:

4 Egg whites                                                                                                                                                                                                                                                Half Grapefruit

Morning snack:

1 cup Cottage Cheese with sliced fruit or applesauce

Lunch:

Low sodium turkey on whole wheat bread with lettuce tomatoes and mustard

Afternoon Snack:

Pecans

Pre-Workout:

Banana with peanut butter – 1 hr before                                                                                                                                                                                         Pre workout supplement (NO2, muscle stimulant, B12)

Post-Workout:

Broiled steak tips with sauté onions and parmesean couscous

Before bed:

Protein shake (low calorie/low sugar)

Wednesday

Breakfast:

1 Cup Oatmeal with protein add raisins or sliced fruit to taste

Morning snack:

Hard boiled egg, celery with peanut butter

Lunch:

Burger with onions, mushrooms, tomatoes, lettuce, mustard                                                                                                                                                         (without bun or on pita/whole wheat bread)

Afternoon Snack:

Protein bar, 19grams or less, low sugar

Pre-Workout:

Protein shake (higher carb/sugar) – one hour before                                                                                                                                                                     Pre workout supplement (NO2, muscle stimulant, B12)

Post-Workout:

Ravioli in red sauce with a salad (low sugar or apple cider vinegar dressing)

Before bed:

Protein shake (low calorie/low sugar)

Thursday

Breakfast:

1 whole egg and 3 egg whites Omelet with vegetables

Morning snack:

Buckwheat blueberry oatmeal pancakes with protein

Lunch:

Chiken salad  with slices of yellow, red and orange raw peppers on the side

Afternoon Snack:

Almonds and white cheddar rice cakes

Dinner:

Meatloaf with steamed vegetables

Before bed:

Protein shake (low calorie/low sugar)

Friday

Breakfast:

Buckwheat Oatmeal blueberry pancakes with protein (make extras and refrigerate)

Morning snack:

Protein shake (low calorie/low sugar)

Lunch:

Ground beef on salad with hot sauce

Afternoon Snack:

Celery with peanut butter

Pre-Workout:

Oatmeal with protein, sliced fruit or applesauce – one hour before                                                                                                                                    Pre workout supplement (NO2, muscle stimulant, B12)

Post-Workout:

Broiled chicken with whole wheat pasta

Before bed:

Protein shake (low calorie/low sugar)

Saturday

Breakfast:

Buckwheat Oatmeal blueberry pancakes with protein

Morning snack:

Almonds and white cheddar rice cakes

Lunch:

1 slice Pizza

Afternoon Snack:

Mixture of dried cranberries, unsalted sunflower seeds and pumpkin seeds

Pre-Workout:

Protein shake (higher carb/sugar) – one hour before                                                                                                                                                               Pre workout supplement (NO2, muscle stimulant, B12)

Post-Workout:

Broiled salmon with roasted herb/olive oil couscous and steamed vegetables

Before bed:

Protein shake (low calorie/low sugar)

Sunday

Breakfast:

1 Cup Oatmeal with protein add raisins or sliced fruit to taste

Morning snack:

Protein shake (low calorie/low sugar)

Lunch:

Tuna salad with non-fat mayo on a pita with lettuce and tomatoes

Afternoon Snack:

Baked sweet potatoes

Dinner:

Grilled Chicken and potatoes

Before bed:

Protein shake (low calorie/low sugar)

Ultimate Barbeque-Rubbed Chicken

Prep Time:20 min
Start to Finish:20 min
makes:4 servings

1 tablespoon packed brown sugar
2 teaspoons smoked Spanish paprika
1/2 teaspoon ground cumin
1/4 teaspoon garlic salt
1/4 teaspoon ancho chili powder
4 boneless skinless chicken breasts
1/2 cup barbecue sauce, warmed

1. Heat gas or charcoal grill. In small bowl, mix brown sugar, paprika, cumin, garlic salt and chili powder. Rub both sides of chicken with seasoning mixture.
2. Place chicken on grill over medium heat. Cover grill; cook 8 to 10 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (170°F).
3. Serve chicken with barbecue sauce.
Nutritional Information

1 Serving: Calories 210 (Calories from Fat 35); Total Fat 4g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 75mg; Sodium 460mg; Total Carbohydrate 17g (Dietary Fiber 0g, Sugars 14g); Protein 27g Percent Daily Value*: Vitamin A 15%; Vitamin C 0%; Calcium 4%; Iron 10% Exchanges: 1 Other Carbohydrate; 0 Vegetable; 3 Lean Meat Carbohydrate Choices: 1
*Percent Daily Values are based on a 2,000 calorie diet.

Group Personal Training for the Inexperienced

From personal experience in teaching the MMAXOUT Fitness program, we have taken the needs of our members very seriously.  In conducting group personal training sessions new members are intimidated to enter a class with our more seasoned members.  They feel a plethora of ways.  Competitiveness that they have to keep up, defeatist mentality that they need prior conditioning levels in order to fully complete a session, and safety/insecurity that they will not get hurt and will be properly instructed during the course of exertion.  MMAXOUT has taken these concerns and solved them in a number of group personal training satisfying ways.  We example and mandate modifications of each exercise specific to bodily limitations.  Lets be honest, we want you to be part of MMAXOUT, it’s a question of how are we holding up our end of the bargain to meet your needs through our methods of group personal training if we don’t know what your needs are.  So, we evaluate exactly who you are and where MMAXOUT fits your lifestyle.  Our goal is to make you a self-starting fitness informed member experiencing guaranteed results.  MMAXOUT group personal training allows one class to cater to each experience level without harm and with results.


Preventative Health

Creating a fitness plan to support a lifestyle through all stages of age and growth is imperative to maintaining good health.  Preventative health starts with an early attack on understanding what and when a body needs its exertion, fuel, and attention.  Dedication and long-term plans start with a regular level of exertion, or exercise.  Three to four times a week for at least 40 minutes is the recommended dose of physical activity.  Next, properly fueling your body is essential to supporting the dedication to long-term exercise planning.  Proper intake of proteins and carbohydrates pre and post physical activity are key.  For weight loss goals keep your nutrition plan at low-fat, low-sodium and low sugar levels.  Finally, attention!  The body needs proper attention to prevent injury and complete your fitness plan and work towards preventative health measures.  An occasional massage, proper shoes, hydration during physical activity and proper rest are just the tip of the self-maintenance iceberg.  A fitness plan can emerge and be complied differently for everyone.  It’s important to customize your plan to fit into your lifestyle or have someone do it for you.  Personal trainers are in business to keep you looking good and also help prevent future health issues.