Vitamin D Info-Graphic

I came across this very interesting info-graphic, on Found My Fitness.com, regarding Vitamin D3. Assuming that you're someone like me, that lives in the northern region of the US (and work indoors), you may want to consider supplementing during those dark winter months.

If you suspect that you may be deficient, check out these Vitamin D3 pills from Bodybuilding.com. I personally cant wait to give them a try!

One-On-One with Firas Zahabi

Here is an awesome one-on-one article, by Sherdog, with Firas Zahabi. His opinion on some of the flaws in Sport Jiu-Jitsu, as to how it translates into MMA and self defense, is worth the read.

One-on-One with Firas Zahabi

Budo Videos: Clark Gracie Review

There are hundreds of Jiu-Jitsu DVDs from many great athletes out on the market today, from the Gracie Academy to Marcelo Garcia, but there is just one problem. They're too damn EXPENSIVE! While they're all great learning tools, there are some alternatives to learning BJJ, outside of your school, instructor or paying for private lessons...YouTube. Some will ridicule using YouTube to learn BJJ but the truth is, many of my "go to" techniques have come from YouTube. 

Below is one of my favorite, field tested, BJJ Videos by Clark Gracie-filmed by Budo Videos. The entire video is just over approx 32 minutes total, of which, 16 minutes are of technique. Clark jumps right into showing a standing spider guard drill, starting in open guard and finishes up the video going over several sweeps using the lasso.

One of the more notable details explained, when going for the lasso, is making sure that your heel cannot be seen. This minor but significant detail, that Clarks points out, has made a huge difference in my own personal game! 

See what I mean by checking out the video below:

Clearing Up The Confusion On Carbs

The Atkins Diet has given all carbs a bad wrap and I'd like to clear up some of the confusion. There is nothing wrong with doing the low carb or no carb diet, but I have found that I personally performed better as an athlete and saw my fat percentage decrease significantly, while also maintaining muscle mass, with the right type of carbs in my diet. Carbs also help maintain a balanced blood sugar level giving you an even balance of energy throughout the day.  Ever had that 3 o'clock crash? This feeling is usually due to a sugar level drop. You've gotta remember that, as humans, we need carbs to sustain a normal healthy lifestyle from normal brain function and mood to our daily workouts. 

The type of carbs you want to have are whats called low glycemic carbs. What this basically means is that these are the carbs that take longer to digest in your system, giving you time to burn off the sugar. High glycemic carbs convert into sugar immediately and go right to your fat stores.
For those that want to reduce their carb intake here is how I would approach it. In the morning, pre and post workout have carbs with your meals then taper off or cut out towards the end of your day, such as dinner time. By following the principle of "Eat based on what you have done or are about to do" you will find that you will energy for hours and burn fat.

Check out this link here for more information on the gylcemic index: http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm

Journey from 280 to 180: My Personal Weight Loss Story

Yes, this is who I was almost six years ago. In the middle of a divorce, unmotivated and far from a healthy lifestyle, I decided that it was time for some big changes in my life. Without a clear path on how I was going to make this transformation, I reluctantly signed up for a gym membership at a local gym and this was the start of my 280 to 180 pound journey.

2006 at McDonalds

I'm often asked, "how did you do it?" and the true yet very common sense answer is always through diet and exercise. It really is that simple! Along with the diet and exercise, I had to find a way to stay motivated and committed to this challenge so I designed a 12 week program to help me burn fat and build muscle. I now had a plan, a blueprint, for the next 12 weeks that would change my life forever.

Throughout the 3 month transformation, there were many obstacles that I had to overcome but I was determined to do whatever it takes to be successful and stick to the plan, no matter what! I later learned that these obstacles were a necessary part of my journey. These lessons taught me that if you can find a path with no obstacles, it probably doesn't lead anywhere. 

At the end of my transformation, I came out on the other end as a new man, both physically and mentally, and I learned that in life every achievement, big or small, begins in your mind.



   

2014 NAGA BJJ Tournament - 2nd Place