DON’T BE A FAT BASTARD


Excess skin after weight loss can be a big problem for people that shed a large number of pounds using these worthless weight loss fads and diets plans. Just look at the first three letters of the word diet it spells DIE. This causes hanging skin, often found around the midsection, arms, back area and more. This can spoil the appearance of the healthy body that you are trying to achieve.

The excess skin can also throw the body out of balance. The weight of skin can be substantial. This weight can cause undue force to be placed on the spine and cause back problems. When excess skin hangs after weight loss, there can be several health problems. The hanging skin often no longer has the capillary feed needed to keep it healthy.

MMAXOUT Fitness

Help’s people with Excessive Skin after Weight Loss

The most effective way to deal with the excess skin is through a well plan strength and conditioning program that has helped millions of people just like you who lost excessive weight. MMAXOUT Fitness is changing peoples lives for the better by tightening client’s bodies, feeling stronger and developing a healthier way of living

Give your skin time. Your skin will definitely get tighter as you rebuild your body.

I’ve seen and heard and seen many clients where the skin gradually tightened up, after a six to twelve month period where the weight loss was maintained and exercise continued.

MMAXOUT Strength training for weight loss can help combat loose skin. Weight training and conditioning causes your muscle tissue to increase in size and helps your skin fit better after weight loss. As you lose weight, your fat cells shrink, but if you are building your muscles they fill out any loose skin.

Contact a MMAXOUT Location today for a better and healthier life TODAY…

LOCATIONS

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 WORKOUT 9/23/10

Here’s what you missed tonight….  I think they covered the tears with the sweat!

www.mmaxout.com

Warm up: 3 suicides, 100 flys, 200 rep with speed ropes

ROUND 1: (5.5 minutes)

  • Burpees – 30 sec, 10 sec break
  • Burpees – 30 sec + High running knees – 30 sec, 10 sec break
  • Burpees – 30 sec + High running knees – 30 sec + skates – 30 sec, 10 sec break
  • Burpees – 30 sec + High running knees – 30 sec + skates – 30 sec + frog hops – 30 sec

1.5 minute break between rounds

ROUND 2: (5.5 min)

  • Dive Bombers – 30 sec, 10 sec break
  • Dive Bombers – 30 sec + Switching Hand pushups – 30 sec, 10 sec break
  • Dive Bombers – 30 sec + Switching Hand pushups – 30 sec + spiderman pushups – 30 sec, 10 sec break
  • Dive Bombers – 30 sec + Switching Hand pushups – 30 sec + spiderman pushups – 30 sec + reach thru planks – 30 sec

1.5 minute break between rounds

Round 3:(5.5 min)

  • Kettlebell tilt left – 30 sec, 10 sec break
  • Kettlebell tilt left – 30 sec + kettlebell tilt right – 30 sec, 10 sec break
  • Kettlebell tilt left – 30 sec + kettlebell tilt right – 30 sec + kettlebell swing – 30 sec, 10 sec break
  • Kettlebell tilt left – 30 sec + kettlebell tilt right – 30 sec + kettlebell swing – 30 sec + box jump extensions – 30 sec

Tonight we ended class with a…..

MMAXOUT COMPETITION EVENT: Sprawl Balls;  as many reps as possible for as long as you can hold on……

AWESOME JOB TONIGHT!!!   www.mmaxout.com

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


Top Blogs

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.