Happy freezing, but yet 35 degrees warmer the next week, Holiday Season! Is it global warming, or climate change?? I say it’s Al Qaeda. Anyway, that’s not what I wanted to talk about.
Six years ago, we started a new program in our academy, the Ultimate Body Challenge. I remember the day perfectly clear. I had just retired from engineering (only working for 1 year), eating breakfast, and watching Regis & Kelly. I know what you’re thinking, why am I eating breakfast so late, and watching Regis & Kelly? If you need to know, I was working until 4 am every night, and I have no excuse why I was watching Regis & Kelly.
It dawned on me that we needed a program that goes beyond martial arts, beyond Thai-Robics, and truly helps people develop a body they can be proud of. For some reason, the Ultimate Body Challenge came together that morning.
Rachel and I pulled out all the stops when it came to marketing this program since we had a ZERO following for it. I think we signed up 20 people in the program, and that was a TON of work. We had promotions and contests stacked 10 feet high. We kept with it for 2 reasons- 1) It was an extraordinarily fun program to run. 2) It provided amazing results that left people excited about what we do, and that felt good!
Then, we began to see sort of a shift in marketing. As more and more people began signing up for the program, with or without our marketing, I noticed that I was qualifying more. I was marketing in a manner that seemed to be more selective. I was no longer interested in catering to the masses.
It’s as if our marketing was making it tougher and tougher to get in. Well… it was getting tougher and tougher to get in, especially during the January UBC. What can I say? Space is truly limited, and we turn people away every January now!
So, I’ve been working on a new marketing slogan to continue my marketing trend for UBC 2010. Tell me what you think?
The UBC is So Good… There is No Room At All This January!
Seriously… if you are interested in this program, I would follow the link provided, then pop your name into the cool looking “hover window” that will literally float into your screen. It’s about the extent of my html coding knowledge.
People that get on this list; get first dibs on a spot in UBC 2010… not that there is any room or anything:).
UBC 2010 UBC 2010 UBC 2010
Respectfully,
Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
http://www.FreeKarateLesson.com/weight-loss.html
Monday, December 14, 2009
Thursday, December 10, 2009
Weight Training vs. Cross Training Programs such as Ultimate Body Challenge
The other day, I read a comment on a YouTube exercise video, “Seriously, weight lifting is so 80’s.” The comment made me chuckle. Whether it’s true or not, I don’t know. I picture leg warmers, headbands and aerobics when I think of 80’s fitness.
Anyhow, I know the point this person was trying to make. She were arguing that a cross training program is ultimately the best sort of conditioning. The gentleman was arguing that cross training programs are too strenuous. It went on and on.
A couple of weeks ago, I went to lift weights in a gym to compare my strength to how it was when I trained in a gym all the time to now. Aside from being ABSOLUTELY bored out of my mind, I realized several things by this experience-
1. Weight lifting is very linear and heavily isolates specific muscles. No, that’s not what I realized. What I realized was that when I crash skiing moguls this winter, which I love to do (ski moguls that is, not crashing), linear, isolating movements will do nothing for me.
Traditional weight training will help me very little since I do NOT crash in a very nice linear fashion. When I crash, my body is in a contorted, upside down, ski behind my head sort of fashion.
The training that helps me the most when I ski are cross training programs.
2. Did I mention that weight training was absolutely boring compared to a high energy cross training program? I couldn’t wait to get done so I could go back to our academy and do one of our routines.
3. I couldn’t handle how depressed half the people looked. One half gazed at their muscles in the mirror, and the other half just gazed in the mirror for 3 to 4 minutes between sets.
So, was I stronger? The answer is no. Was I weaker? The answer is no again! Although I didn’t increase my strength, I increased tons of other things. I used to leave the gym pretty wiped after my workouts. I did the same exact workout, with the same exact weight I used to lift, and had plenty of energy to head to our academy and do a serious cross training workout.
Somebody reading this may ask, “Then, what did I really improve besides endurance?” It’s a good question, because it’s not an apples to apples comparison, so I will just tell you.
I used to injury myself quite a bit playing soccer in high school (hamstring pulls, groin pulls, sprained ankles, etc.) Even as a competitive martial artist, when I was younger, I was always doing something funky to my lower back. And, I did extensive weight training, even under the direction of trainers.
About 5 years ago, we adopted a new training program in our facility that challenged students in completely unorthodoxed ways. Competitive soccer puts people at risk for injury because you don’t strengthen yourself for when someone takes out your legs when you’re in a feel on sprint.
For the past few years I had been playing competitive soccer again on a men’s city league. The ONLY injuries I was ever dealing with were bumps and bruises. Never pulling a muscle, twisting a knee or an ankle. Believe me, several guys on my team and other teams were fighting chronic ailments that were being blamed on “age.”
Teaching these programs and doing them on my own have tremendously improved my endurance, core strength, flexibility, and agility. I have never been out of shape, but I can tell you this… at 35 years old, I have more energy and stamina than I did as a competitive Taekwondo athlete in my early 20’s.
That’s what this type of training has done for me. Now, what it’s done for others is very, very similar, except it’s burned fat off our students bodies like crazy. Students lose, on average, 7% bodyfat in a 10 week period of time. That’s amazing, because they do it by following an athletes diet, not some sort of fad diet for birds.
What are these programs I am speaking about?
The Ultimate Body Shaping Challenge! To learn more about this particular program, visit the following link. http://www.freekaratelesson.com/weight-loss.html
Respectfully,
Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
Anyhow, I know the point this person was trying to make. She were arguing that a cross training program is ultimately the best sort of conditioning. The gentleman was arguing that cross training programs are too strenuous. It went on and on.
A couple of weeks ago, I went to lift weights in a gym to compare my strength to how it was when I trained in a gym all the time to now. Aside from being ABSOLUTELY bored out of my mind, I realized several things by this experience-
1. Weight lifting is very linear and heavily isolates specific muscles. No, that’s not what I realized. What I realized was that when I crash skiing moguls this winter, which I love to do (ski moguls that is, not crashing), linear, isolating movements will do nothing for me.
Traditional weight training will help me very little since I do NOT crash in a very nice linear fashion. When I crash, my body is in a contorted, upside down, ski behind my head sort of fashion.
The training that helps me the most when I ski are cross training programs.
2. Did I mention that weight training was absolutely boring compared to a high energy cross training program? I couldn’t wait to get done so I could go back to our academy and do one of our routines.
3. I couldn’t handle how depressed half the people looked. One half gazed at their muscles in the mirror, and the other half just gazed in the mirror for 3 to 4 minutes between sets.
So, was I stronger? The answer is no. Was I weaker? The answer is no again! Although I didn’t increase my strength, I increased tons of other things. I used to leave the gym pretty wiped after my workouts. I did the same exact workout, with the same exact weight I used to lift, and had plenty of energy to head to our academy and do a serious cross training workout.
Somebody reading this may ask, “Then, what did I really improve besides endurance?” It’s a good question, because it’s not an apples to apples comparison, so I will just tell you.
I used to injury myself quite a bit playing soccer in high school (hamstring pulls, groin pulls, sprained ankles, etc.) Even as a competitive martial artist, when I was younger, I was always doing something funky to my lower back. And, I did extensive weight training, even under the direction of trainers.
About 5 years ago, we adopted a new training program in our facility that challenged students in completely unorthodoxed ways. Competitive soccer puts people at risk for injury because you don’t strengthen yourself for when someone takes out your legs when you’re in a feel on sprint.
For the past few years I had been playing competitive soccer again on a men’s city league. The ONLY injuries I was ever dealing with were bumps and bruises. Never pulling a muscle, twisting a knee or an ankle. Believe me, several guys on my team and other teams were fighting chronic ailments that were being blamed on “age.”
Teaching these programs and doing them on my own have tremendously improved my endurance, core strength, flexibility, and agility. I have never been out of shape, but I can tell you this… at 35 years old, I have more energy and stamina than I did as a competitive Taekwondo athlete in my early 20’s.
That’s what this type of training has done for me. Now, what it’s done for others is very, very similar, except it’s burned fat off our students bodies like crazy. Students lose, on average, 7% bodyfat in a 10 week period of time. That’s amazing, because they do it by following an athletes diet, not some sort of fad diet for birds.
What are these programs I am speaking about?
The Ultimate Body Shaping Challenge! To learn more about this particular program, visit the following link. http://www.freekaratelesson.com/weight-loss.html
Respectfully,
Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
Thursday, April 30, 2009
Body Composition Results
So you've gotten the results back from your body composition testing. Now what? First off, there are several scenarios, each providing a different strategy.
1. Muscle mass went up, body fat went down
This is the most desired result. Today, we had a couple students whose muscle mass went way up. They also mentioned that they've been working really hard at trying to get their protein. I would say they had no problem! In fact, if your muscle mass went way up, I'm talking 4 or 5 pounds in 5 weeks (female), and becoming a buffster is not what you're interested in, then you can afford to relax on the protein intake.
If your body fat went down, but only a pound or so, you're still on the right track, but we can definately improve. Remember, we're assuming muscle mass went up. I would check a couple things:
1. What is the quality of your carbs. Are they bread and pasta carbs? If so, limit them, or get rid of them.
2. What is the quantity of your carbs. Perhaps you're eating too large of portions. If so, try cutting the sizes down a little bit. If you're eating primarily greens for every meal, which I doubt with only 1 pound of fat loss, then we've got a different issue.
3. Too much fat. Are you going over board on your fats? Remember, when eating your healthy fats (nuts, avacado, etc.), you only need a little bit. Those calories add up really fast.
4. None of the ones above fit you? Then quit drinking so much beer on the weekends!
2. Muscle went up, body fat went up
I don't see this one too often, but since I spent the 2 seconds to type it, I'll write about it. Anytime muscle mass is up, your protein is good. If your fat went up, then you're overeating, most likely in the carb department. See number 1 above and take it twice as serious.
3. Muscle mass went down, body fat went down
This can be happening for two reasons- 1. Your body is going through an adjustment period, and has decided that it no longer needs the additional muscle mass to carry around the body fat you once had. If you have lost quite a bit of body fat (7 to 15 pounds in 5 weeks), this is typical. No worries!
If you don't qualify for the abundent fat loss option, then this means only one thing... not enough protein. Your muscles will only grow with building supplies (protein). Remember, the more muscle mass you have, the stronger you are and the more calories you burn simply by being alive.
See you in class!
Duncan Richardson
1. Muscle mass went up, body fat went down
This is the most desired result. Today, we had a couple students whose muscle mass went way up. They also mentioned that they've been working really hard at trying to get their protein. I would say they had no problem! In fact, if your muscle mass went way up, I'm talking 4 or 5 pounds in 5 weeks (female), and becoming a buffster is not what you're interested in, then you can afford to relax on the protein intake.
If your body fat went down, but only a pound or so, you're still on the right track, but we can definately improve. Remember, we're assuming muscle mass went up. I would check a couple things:
1. What is the quality of your carbs. Are they bread and pasta carbs? If so, limit them, or get rid of them.
2. What is the quantity of your carbs. Perhaps you're eating too large of portions. If so, try cutting the sizes down a little bit. If you're eating primarily greens for every meal, which I doubt with only 1 pound of fat loss, then we've got a different issue.
3. Too much fat. Are you going over board on your fats? Remember, when eating your healthy fats (nuts, avacado, etc.), you only need a little bit. Those calories add up really fast.
4. None of the ones above fit you? Then quit drinking so much beer on the weekends!
2. Muscle went up, body fat went up
I don't see this one too often, but since I spent the 2 seconds to type it, I'll write about it. Anytime muscle mass is up, your protein is good. If your fat went up, then you're overeating, most likely in the carb department. See number 1 above and take it twice as serious.
3. Muscle mass went down, body fat went down
This can be happening for two reasons- 1. Your body is going through an adjustment period, and has decided that it no longer needs the additional muscle mass to carry around the body fat you once had. If you have lost quite a bit of body fat (7 to 15 pounds in 5 weeks), this is typical. No worries!
If you don't qualify for the abundent fat loss option, then this means only one thing... not enough protein. Your muscles will only grow with building supplies (protein). Remember, the more muscle mass you have, the stronger you are and the more calories you burn simply by being alive.
See you in class!
Duncan Richardson
Thursday, April 23, 2009
Halfway point around the corner!
Like I told everyone this morning, the halfway testing is nearing, you better start eating right:)!
Let me tell you the biggest mistake people make in this program. They eat like crap, or the same as they always have, then they justify it because they are doing these hard classes.
Do I need to preach? Okay, I will a little bit. Look, eating healthy is not hard, it just takes discipline. Competing in a Taekwondo competition is not hard, it just takes discipline. Give me 1 solid month of training, and I can have anyone tournament ready. My point is, we need to create habits of disciplined eating. Once it becomes a habit, it no longer requires self-discipline. It's easy, because it's a habit.
I can almost assure you that you are not going to be happy with your results if you are not focusing on our nutritional advice. I'm not trying to discourage you, but rather encourage you... encourage you to get rockin' and rollin' this next 5 weeks!
Now, I also know that many in the program are kickin' serious booty on training and nutrition. I can't wait to see your results next week!
Keep up the good work everyone, and we'll see you in class!
Respectfully,
Duncan Richardson
www.FreeKarateLesson.com
Let me tell you the biggest mistake people make in this program. They eat like crap, or the same as they always have, then they justify it because they are doing these hard classes.
Do I need to preach? Okay, I will a little bit. Look, eating healthy is not hard, it just takes discipline. Competing in a Taekwondo competition is not hard, it just takes discipline. Give me 1 solid month of training, and I can have anyone tournament ready. My point is, we need to create habits of disciplined eating. Once it becomes a habit, it no longer requires self-discipline. It's easy, because it's a habit.
I can almost assure you that you are not going to be happy with your results if you are not focusing on our nutritional advice. I'm not trying to discourage you, but rather encourage you... encourage you to get rockin' and rollin' this next 5 weeks!
Now, I also know that many in the program are kickin' serious booty on training and nutrition. I can't wait to see your results next week!
Keep up the good work everyone, and we'll see you in class!
Respectfully,
Duncan Richardson
www.FreeKarateLesson.com
Tuesday, April 21, 2009
1,000 Pushups in a Day
Today, I pledged that I would do 1,000 pushups. A few people have asked why? Of course, I responded with, "why not?"
I'll have to admit, I became inspired to do this by a little girl in Isaac's kindergarten class. Yesterday, I was volunteering in his class and I noticed this girl would quietly get out of her chair and do 10 pushups. She did this about every 2 minutes at every single station. She didn't do it for attention nor did she disrupt anyone at the same time.
I asked her why she was doing them, of course shy as all get out, she just shrugged her shoulders. I thought to myself after that, "what an opportunity to challenge my self discipline." Besides, if a kindergartener can do it, I can too!
So here my little self discipline project...
1,000 pushups in 12 hours. I remembered an old statement, "How do you eat an elephant?" Answer- "One bite at a time." So, my plan is to do 50 pushups every 30 minutes. Now that I'm halfway through the day, I can see that I set my sights a little too low. It's funny how daunting tasks suddenly become small once you decide to take them on!
Stay tuned for when I do 2,000 in a day!
Respectfully,
Duncan Richardson
I'll have to admit, I became inspired to do this by a little girl in Isaac's kindergarten class. Yesterday, I was volunteering in his class and I noticed this girl would quietly get out of her chair and do 10 pushups. She did this about every 2 minutes at every single station. She didn't do it for attention nor did she disrupt anyone at the same time.
I asked her why she was doing them, of course shy as all get out, she just shrugged her shoulders. I thought to myself after that, "what an opportunity to challenge my self discipline." Besides, if a kindergartener can do it, I can too!
So here my little self discipline project...
1,000 pushups in 12 hours. I remembered an old statement, "How do you eat an elephant?" Answer- "One bite at a time." So, my plan is to do 50 pushups every 30 minutes. Now that I'm halfway through the day, I can see that I set my sights a little too low. It's funny how daunting tasks suddenly become small once you decide to take them on!
Stay tuned for when I do 2,000 in a day!
Respectfully,
Duncan Richardson
Thursday, April 2, 2009
Am I Eating Too Much?
After recently explaining to everyone that the Ultimate Body Challenge involves eating 5 palm sized portions a day, I recieved the question, "Are you sure I am supposed to be eating this much?"
My answer may come as a shock to you. Are you ready...? No. No, I am not sure you are supposed to be eating this much. I have a couple comments to back up this answer-
1. Unless I follow you for 24 hours will I know whether you are over-eating.
2. Just because it fits into the palm of your hand doesn't mean it's worthy of being eatened. A palmful of guacamole is too many calories. It's good fat, but you are officially over-eating.
Basically, what I'm saying is, I can't tell if you are eating too much without seeing what it is you are actually eating. What I'm going to do is arm you with some knowledge so that you can determine whether or not your palm sized portion is too many calories. Remember this, the palm size portion rule is a very, very basic rule. We choose to use it because it's simple and easy for people to catch on to. I highly encourage everyone to take it just 1 step further.
Everyone, and I mean everyone ought to know just how big their tank (stomach) is. Remember the gas tank analogy on orientation night? Do you know how big your gas tank is in your car? If you think for 3 minutes, I bet you can figure it out. You'll divide the cost to fill it up by the price of gas and you've got it. My tank is 20 gallons:).
Now, let's determine the size of tank in our body. This involves you getting up and going to get your body composition. I'll wait...
Couldn't help reading on, could you. No worries, I'm the same way. Just make sure you do it some time soon.
Look at the Nutrient Intake section. Let's say that it says you require the following in a day:
Protein- 73 grams
Fat- 37 grams
Carbohydrates- 110 grams
note- this is for a 135 pound female with 22% bodyfat
Now, take those numbers and divide them by 5 (for 5 meals a day). It now looks like this:
Protein- 15 grams/meal
Fat- 7 grams/meal
Carbohydrates- 22 grams/meal
At this point, should you ever question your palm sized portions, simply look at the nutrition facts on your food and make sure the proteins, fat, and carbs are all within a couple grams of what you figured out.
Here is a question I bet you're wondering, "What if the food doesn't have nutrition facts?" The answer is, "Do a little research." The research you do on the food you eat will be invaluable. If you eat that particular food regulary, you're going to remember exactly how many grams are in that food and you'll know the exact portion size you ought to be consuming. Do this for a couple weeks, and I can almost guarantee you'll know how many grams of protein, fats, and carbs are in all your meals.
A good site to research foods is Nutrition Data. Check out the peanuts. According to this sites information, you can eat about 14 peanuts. Each peanut is about .5 grams of fat. 14 peanuts is 7 grams of fat. Now, you will still need more protein, since 14 peanuts is only about 2.5 grams.
If you throw in a mozzarella stick, then you're getting pretty darn close. Peanuts will put you a little under on the protein, and a little over on the fat. Is it anything to be concerned about? I don't think so, at least for a snack. To make it even closer, lose the peanuts and have pistachios instead. Now we're almost right on our mark for proteins and fat. Toss in a medium sized apple and we're at 25 carbs. That's right on, in my book!
Remember, the following example is for a 135 pound female with 22% bodyfat. To recap, her snack could be:
14 pistachios (for protein and fat)
1 mozzarella stick (for protein and fat)
1 medium sized apple (for carbs)
Happy researching!
Respectfully,
Duncan Richardson
My answer may come as a shock to you. Are you ready...? No. No, I am not sure you are supposed to be eating this much. I have a couple comments to back up this answer-
1. Unless I follow you for 24 hours will I know whether you are over-eating.
2. Just because it fits into the palm of your hand doesn't mean it's worthy of being eatened. A palmful of guacamole is too many calories. It's good fat, but you are officially over-eating.
Basically, what I'm saying is, I can't tell if you are eating too much without seeing what it is you are actually eating. What I'm going to do is arm you with some knowledge so that you can determine whether or not your palm sized portion is too many calories. Remember this, the palm size portion rule is a very, very basic rule. We choose to use it because it's simple and easy for people to catch on to. I highly encourage everyone to take it just 1 step further.
Everyone, and I mean everyone ought to know just how big their tank (stomach) is. Remember the gas tank analogy on orientation night? Do you know how big your gas tank is in your car? If you think for 3 minutes, I bet you can figure it out. You'll divide the cost to fill it up by the price of gas and you've got it. My tank is 20 gallons:).
Now, let's determine the size of tank in our body. This involves you getting up and going to get your body composition. I'll wait...
Couldn't help reading on, could you. No worries, I'm the same way. Just make sure you do it some time soon.
Look at the Nutrient Intake section. Let's say that it says you require the following in a day:
Protein- 73 grams
Fat- 37 grams
Carbohydrates- 110 grams
note- this is for a 135 pound female with 22% bodyfat
Now, take those numbers and divide them by 5 (for 5 meals a day). It now looks like this:
Protein- 15 grams/meal
Fat- 7 grams/meal
Carbohydrates- 22 grams/meal
At this point, should you ever question your palm sized portions, simply look at the nutrition facts on your food and make sure the proteins, fat, and carbs are all within a couple grams of what you figured out.
Here is a question I bet you're wondering, "What if the food doesn't have nutrition facts?" The answer is, "Do a little research." The research you do on the food you eat will be invaluable. If you eat that particular food regulary, you're going to remember exactly how many grams are in that food and you'll know the exact portion size you ought to be consuming. Do this for a couple weeks, and I can almost guarantee you'll know how many grams of protein, fats, and carbs are in all your meals.
A good site to research foods is Nutrition Data. Check out the peanuts. According to this sites information, you can eat about 14 peanuts. Each peanut is about .5 grams of fat. 14 peanuts is 7 grams of fat. Now, you will still need more protein, since 14 peanuts is only about 2.5 grams.
If you throw in a mozzarella stick, then you're getting pretty darn close. Peanuts will put you a little under on the protein, and a little over on the fat. Is it anything to be concerned about? I don't think so, at least for a snack. To make it even closer, lose the peanuts and have pistachios instead. Now we're almost right on our mark for proteins and fat. Toss in a medium sized apple and we're at 25 carbs. That's right on, in my book!
Remember, the following example is for a 135 pound female with 22% bodyfat. To recap, her snack could be:
14 pistachios (for protein and fat)
1 mozzarella stick (for protein and fat)
1 medium sized apple (for carbs)
Happy researching!
Respectfully,
Duncan Richardson
Friday, March 27, 2009
1 Fat Burning Tip I Bet You've Never Heard Of
Dear Friend,
I have a fat loss tip that I bet you've never heard of, but first, let me explain a couple things. We've all heard that having a Lean and Strong body comes from exercise and good nutrition. Let me remind everyone, there are many items to the equation. It's not JUST exercise and good nutrition. If you've followed me, or have done our Ultimate Body Challenge (UBC), then you also know that I am a proponent for revving up your system... getting your metabolism working for you and not against you.
Having a metabolism that is rippin' and roarin' is like owning cash flowing rental property- your money works for you. A faster metabolism will be working for you to ensure food doesn't have a chance to get stored as fat, but rather gets burned up.
There is still another piece to the puzzle though. Let's say we get our metabolism just smoking, does that mean no matter how much we eat, we'll burn it off? The answer is a resounding no. Have you heard of "Calories IN, versus Calories OUT?"
In our Taekwondo class, I was explaining this concept to two of our teenage students before class. Yes, I preach good nutrition in all of our programs;). I explained it like this- How often do your parents fill up their car with gas? (Answer- Once a week.) So, 4 times a month? (Right.) So, that's probably 15 gallons of gas a week, or 60 gallons a month, right? (Right.) Why not just stuff the car with gas and fill it up with 60 gallons once a month? (Uhhh, because the gas will not fit in the tank all at once)
Aren't our bodies very similar to a car? What happens when we put too much gas (food) in our tank (stomach)? If we overflow our tank, guess what happens? The food gets stored as fat. A car is designed for only so much gas, just like our body is designed for so much food.
A car also has a built in mechanism to let the driver know when it's full and empty. Well, a body has one too. The problem with our body's mechanism is that it has a difficult time sensing when you slightly over-eat. Do you have unwanted body fat? Did you get this unwanted body fat overnight? Or, was it a slow accumulation over the course of 5 years, 10 years, or 20 years? Slightly over-eating mulitplied by the number of meals you have in a day, times several years equals that slow accumulation of unwanted body fat.
The answer is Cholecystokinin (CCK). CCK is your body's overflow mechanism. CCK is a hormone that is released in the presence of proteins and fats. This is why people can devour an entire pizza or large bowl of pasta when they are starving. It's pratically all carbs (undesirable carbs, too). The CCK hormone was never released, or it took too long.
The key is to include a healthy source of fats with every meal. In the UBC program, we advise students to eat some nuts or other source of "good" fats with every meal. Again, this ensures that we don't overflow our tanks when eating, and also gives us that satisfied feeling.
I hope you benefited from one of our UBC's strategic eating principles.
The last Ultimate Body Challenge Before Summer begins this Monday. To learn more about this program, visit-
The Last Ultimate Body Challenge Before Summer
Respectfully,
Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
http://www.FreeKarateLesson.com/weight-loss.html
P.S. If you want to ask some questions right now about the UBC, call Kendal at 559-1424.
I have a fat loss tip that I bet you've never heard of, but first, let me explain a couple things. We've all heard that having a Lean and Strong body comes from exercise and good nutrition. Let me remind everyone, there are many items to the equation. It's not JUST exercise and good nutrition. If you've followed me, or have done our Ultimate Body Challenge (UBC), then you also know that I am a proponent for revving up your system... getting your metabolism working for you and not against you.
Having a metabolism that is rippin' and roarin' is like owning cash flowing rental property- your money works for you. A faster metabolism will be working for you to ensure food doesn't have a chance to get stored as fat, but rather gets burned up.
There is still another piece to the puzzle though. Let's say we get our metabolism just smoking, does that mean no matter how much we eat, we'll burn it off? The answer is a resounding no. Have you heard of "Calories IN, versus Calories OUT?"
In our Taekwondo class, I was explaining this concept to two of our teenage students before class. Yes, I preach good nutrition in all of our programs;). I explained it like this- How often do your parents fill up their car with gas? (Answer- Once a week.) So, 4 times a month? (Right.) So, that's probably 15 gallons of gas a week, or 60 gallons a month, right? (Right.) Why not just stuff the car with gas and fill it up with 60 gallons once a month? (Uhhh, because the gas will not fit in the tank all at once)
Aren't our bodies very similar to a car? What happens when we put too much gas (food) in our tank (stomach)? If we overflow our tank, guess what happens? The food gets stored as fat. A car is designed for only so much gas, just like our body is designed for so much food.
A car also has a built in mechanism to let the driver know when it's full and empty. Well, a body has one too. The problem with our body's mechanism is that it has a difficult time sensing when you slightly over-eat. Do you have unwanted body fat? Did you get this unwanted body fat overnight? Or, was it a slow accumulation over the course of 5 years, 10 years, or 20 years? Slightly over-eating mulitplied by the number of meals you have in a day, times several years equals that slow accumulation of unwanted body fat.
The answer is Cholecystokinin (CCK). CCK is your body's overflow mechanism. CCK is a hormone that is released in the presence of proteins and fats. This is why people can devour an entire pizza or large bowl of pasta when they are starving. It's pratically all carbs (undesirable carbs, too). The CCK hormone was never released, or it took too long.
The key is to include a healthy source of fats with every meal. In the UBC program, we advise students to eat some nuts or other source of "good" fats with every meal. Again, this ensures that we don't overflow our tanks when eating, and also gives us that satisfied feeling.
I hope you benefited from one of our UBC's strategic eating principles.
The last Ultimate Body Challenge Before Summer begins this Monday. To learn more about this program, visit-
The Last Ultimate Body Challenge Before Summer
Respectfully,
Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
http://www.FreeKarateLesson.com/weight-loss.html
P.S. If you want to ask some questions right now about the UBC, call Kendal at 559-1424.
Monday, March 23, 2009
7 Days Left and Counting... Are You In Or Out?
The "Last UBC Before Summer Hits" is beginning in 7 days...
We had an absolutely awesome January UBC! Our attendance was the strongest it has ever been over the entire 10 weeks. Sure, some 6 am classes that only had 4 people made us wonder what happened, but when 15 people showed up the next day, we knew if everything was just peachy.
We're excited that so many people were happy with their results. We're even excited for those that admittedly bagged the nutrition, ate whatever they wanted, but loved feeling energized and stronger.
Now, we must have a serious talk... we're at that crucial point of knowing whether you're in or out for the next UBC before swim suit weather hits. This go around, we are offering former UBC students a discount to continue in the program. The tuition is $269.
Here is the link to follow in order to get registered and paid online.
I Love UBC... Sign Me Up Again!!!
I look forward to seeing you again really soon! Remember, the program begins again next Monday, March 30th.
Respectfully,
Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
http://www.FreeKarateLesson.com/blog
We had an absolutely awesome January UBC! Our attendance was the strongest it has ever been over the entire 10 weeks. Sure, some 6 am classes that only had 4 people made us wonder what happened, but when 15 people showed up the next day, we knew if everything was just peachy.
We're excited that so many people were happy with their results. We're even excited for those that admittedly bagged the nutrition, ate whatever they wanted, but loved feeling energized and stronger.
Now, we must have a serious talk... we're at that crucial point of knowing whether you're in or out for the next UBC before swim suit weather hits. This go around, we are offering former UBC students a discount to continue in the program. The tuition is $269.
Here is the link to follow in order to get registered and paid online.
I Love UBC... Sign Me Up Again!!!
I look forward to seeing you again really soon! Remember, the program begins again next Monday, March 30th.
Respectfully,
Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
http://www.FreeKarateLesson.com/blog
Friday, March 20, 2009
8 Students Can't Seem to Find 60 Pounds of Fat
60 Pounds of Fat, Lost, Gone, Shedded Away- Family and Friends are Stunned
During our 6 am session, I did body compositions for 8 students. Collectively, they lost 60 pounds of fat. Keep in mind, these are not Biggest Loser contestants. These are everyday individuals like you and I. Unlike the Biggest Loser whose contestants start at around 400 pounds, our students range from 240 pounds down to 115 pounds.
The exciting part is, we just begun our final testing. I'm just so excited from the results so far. Here are some comments that have been made about the program over the past 10 weeks.:
"I have so much more energy..."
"I feel great and motivated..."
"I've gone shopping in my own closet..."
"Duncan, you owe me money for new pants, since they all don't fit anymore..."
"My [censored] life has improved..."(told to Rachel)
"The UBC has helped my running program..."
"My inner thighs don't touch anymore!"
"I have more patience with my children..."
"It feels sooooo good doing something for myself for once."
Alright, now it's time to relax, do some spring skiing, yard clean up, garage clean up, bike riding, or whatever, because we're back at it in 1 week. A good majority of our UBC students are saying, "I'm not quitting now..." They're ramping up for summer! This next UBC will start March 30th and will end right when school get's out.
FYI- This is the last Ultimate Body Challenge until the fall. If you want to super charge your body, chisel those arms and abs, and roast off that extra luggage in the midsection and rear end, this is it!
Visit http://www.FreeKarateLesson.com/weight-loss.html to get the whole scoop on the UBC. I hope to see hear from you soon because the last UBC is filling up.
Respectfully,
Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
http://www.FreeKarateLesson.com
During our 6 am session, I did body compositions for 8 students. Collectively, they lost 60 pounds of fat. Keep in mind, these are not Biggest Loser contestants. These are everyday individuals like you and I. Unlike the Biggest Loser whose contestants start at around 400 pounds, our students range from 240 pounds down to 115 pounds.
The exciting part is, we just begun our final testing. I'm just so excited from the results so far. Here are some comments that have been made about the program over the past 10 weeks.:
"I have so much more energy..."
"I feel great and motivated..."
"I've gone shopping in my own closet..."
"Duncan, you owe me money for new pants, since they all don't fit anymore..."
"My [censored] life has improved..."(told to Rachel)
"The UBC has helped my running program..."
"My inner thighs don't touch anymore!"
"I have more patience with my children..."
"It feels sooooo good doing something for myself for once."
Alright, now it's time to relax, do some spring skiing, yard clean up, garage clean up, bike riding, or whatever, because we're back at it in 1 week. A good majority of our UBC students are saying, "I'm not quitting now..." They're ramping up for summer! This next UBC will start March 30th and will end right when school get's out.
FYI- This is the last Ultimate Body Challenge until the fall. If you want to super charge your body, chisel those arms and abs, and roast off that extra luggage in the midsection and rear end, this is it!
Visit http://www.FreeKarateLesson.com/weight-loss.html to get the whole scoop on the UBC. I hope to see hear from you soon because the last UBC is filling up.
Respectfully,
Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
http://www.FreeKarateLesson.com
Friday, March 13, 2009
A Speech I Gave
Hey there UBCer's. I presented a speech I wrote to a function last night. Check it out at our other blog.
A Speech for YPO/EO Boxing Event
Duncan Richardson
A Speech for YPO/EO Boxing Event
Duncan Richardson
Tuesday, March 3, 2009
Quite Frankly, I'm Puzzled...
Quite Frankly, I’m Puzzled…
This morning, on the way to teach the UBC program, I listened to an advertisement on the radio about some drinkable crystals that are tasteless and may help you lose your love handles, tummy fat, etc. They stack the benefits of the product really, really well. But… if you listen to the advertisement carefully, you will notice that everything can just go right out the window because they strategically placed one word that releases all their liability for the product- “MAY.”
I’m puzzled that so many people are buying this stuff. I know they’re buying it because there is a new drinkable, chewable, swallowable substance out there that “may” melt the pounds right off and all you have to do is nothing. Just drink, watch yourself in the mirror, and BAM… your pants fall right off your hips.
If I were to do a radio spot for out UBC program, I would replace the “may” sentence with something like this- You’ll burn bodyfat and build muscle mass when you do the UBC program. No, "if's", no "and's", and definately no, "may's."
Are You New to The Acrostic- UBC?
Some people reading this may not know what the UBC. It stands for the Ultimate Body Challenge. I’ll start from the beginning for these folks.
What is the Ultimate Body?
We’re striving for it everyday. Even as an instructor of the program, I’m always trying to achieve the Ultimate Body. Having the Ultimate Body is much more than looking hot! Don’t get me wrong, it’s definitely part of the program.
The Ultimate Body is body that is free from disease. A body that functions with a clear and refreshed mind. A body that has the cardiovascular endurance to hike mountains, ski all weekend, run circles with your kids instead of them running circles around you. It’s about feeling alive in the morning, and ready to tackle what life throws at you.
Having the Ultimate Body also means being limber enough to touch your toes, or to put your nose on your knees. It’s about having a strong healthy back because your core strength is better and your muscles are more flexible. The Ultimate Body is having greater bone density to fend off osteoporosis.
The Ultimate Body is having more upper body strength. It’s about having more lower body strength. It’s about having a body with lower cholesterol. The Ultimate Body has a strong heart that pumps blood, rich in oxygen, effortlessly to all the muscles and organs. Your Ultimate Body has more muscle mass and less body fat!
The Ultimate Body makes your spouse go, “Yeah… Baby!” We’ll just end this paragraph write here…
Now, we don’t have a lot of time. For two reasons- 1. The next UBC is just around the corner, starting just after spring break and ends right when school gets out. Talk about convenient! In fact, it’s the first UBC ever to be wedged perfectly in between two major school occurrences.
There is one more reason, why we don’t have a lot of time. You’re going to have to visit the following link though…
Why is Time of The Essence?
Ultimately,
Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
Children & Adult Lessons in Taekwondo
The Ultimate Body Challenge
This morning, on the way to teach the UBC program, I listened to an advertisement on the radio about some drinkable crystals that are tasteless and may help you lose your love handles, tummy fat, etc. They stack the benefits of the product really, really well. But… if you listen to the advertisement carefully, you will notice that everything can just go right out the window because they strategically placed one word that releases all their liability for the product- “MAY.”
I’m puzzled that so many people are buying this stuff. I know they’re buying it because there is a new drinkable, chewable, swallowable substance out there that “may” melt the pounds right off and all you have to do is nothing. Just drink, watch yourself in the mirror, and BAM… your pants fall right off your hips.
If I were to do a radio spot for out UBC program, I would replace the “may” sentence with something like this- You’ll burn bodyfat and build muscle mass when you do the UBC program. No, "if's", no "and's", and definately no, "may's."
Are You New to The Acrostic- UBC?
Some people reading this may not know what the UBC. It stands for the Ultimate Body Challenge. I’ll start from the beginning for these folks.
What is the Ultimate Body?
We’re striving for it everyday. Even as an instructor of the program, I’m always trying to achieve the Ultimate Body. Having the Ultimate Body is much more than looking hot! Don’t get me wrong, it’s definitely part of the program.
The Ultimate Body is body that is free from disease. A body that functions with a clear and refreshed mind. A body that has the cardiovascular endurance to hike mountains, ski all weekend, run circles with your kids instead of them running circles around you. It’s about feeling alive in the morning, and ready to tackle what life throws at you.
Having the Ultimate Body also means being limber enough to touch your toes, or to put your nose on your knees. It’s about having a strong healthy back because your core strength is better and your muscles are more flexible. The Ultimate Body is having greater bone density to fend off osteoporosis.
The Ultimate Body is having more upper body strength. It’s about having more lower body strength. It’s about having a body with lower cholesterol. The Ultimate Body has a strong heart that pumps blood, rich in oxygen, effortlessly to all the muscles and organs. Your Ultimate Body has more muscle mass and less body fat!
The Ultimate Body makes your spouse go, “Yeah… Baby!” We’ll just end this paragraph write here…
Now, we don’t have a lot of time. For two reasons- 1. The next UBC is just around the corner, starting just after spring break and ends right when school gets out. Talk about convenient! In fact, it’s the first UBC ever to be wedged perfectly in between two major school occurrences.
There is one more reason, why we don’t have a lot of time. You’re going to have to visit the following link though…
Why is Time of The Essence?
Ultimately,
Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
Children & Adult Lessons in Taekwondo
The Ultimate Body Challenge
Tuesday, February 24, 2009
It's Time to Start Preparing For Summer
Summer is just around the corner! Are you reaching your goals for the UBC this go around? Do you feel like one more UBC program will help tip you over the edge? Anyhow, it's time to start thinking about it because we are on week 7... Soccer!
Please let us know as soon as you can, regarding your plans for continuing in the program. We are hoping that we can retain our 6 and 9 am classes. Give us your thoughts.
Let's put it in high gear from here to the end! See you in class!!
Respectfully,
Duncan Richardson
Please let us know as soon as you can, regarding your plans for continuing in the program. We are hoping that we can retain our 6 and 9 am classes. Give us your thoughts.
Let's put it in high gear from here to the end! See you in class!!
Respectfully,
Duncan Richardson
Wednesday, February 18, 2009
Korean Vs. American
As you know I was in Vegas over the weekend for my Black Belt test. And, while I was there, I observed some pretty interesting things. Things that I knew all along, but when you see it in such a bold fashion, it really drives a point home.
Yesterday, I had the same discussion with 2 individuals. I felt like the words were verbatim between the two people. Here is the concern- "the fat just wants to hang on no matter how hard I work..."
Do you remember the first day when I said, "Who here wants to go extreme and you're not afraid to give up certain foods to have the body you want?" Do you remember what I said? "Cut out all breads and pasta!" Then I said, "...or if you want to feel good, eat 'good', and make smaller improvements, go ahead and eat the breads and pasta, just make sure you keep it in the right proportions." I'm not anti-bread and pasta, but... it's the food that will really make it more difficult to shed that fat at the rate you might like.
I know, I know... bread is so good! We eat it as toast, we use it for sandwiches. It's the staple of an American diet! How can we get rid of two things that are so prominent in our food culture?
When I was at the Black Belt test, and when we broke for lunch, all the Korean officials had food brought in for them. I made it a point to check out what these people were eating. Their plates consisted mainly of vegetables and different meats, and a small portion of rice. Not a single one of them had bread or pasta. This is basically how the Korean people eat.
Then... there were the Americans. They were at the buffet loading their plates up with things like- bread pudding, potato wedges, pasta, self made sandwiches, etc. It was carb after carb, and not the good carbs either. Very few loaded their plate with salad and fish or chicken.
Now, let's talk about what I observed between the two groups of people. On average, the Koreans were older (officials), but they were slim. The ones that were taking the test were slim as well, and very powerful. Their flexibility, force, and execution of their techniques was amazing. Point being, they were slimmer, but they definately weren't weak.
Although, there were plenty of Americans that were in excellent shape, but on average, many of them had spare tires. I'm not talking big spare tires, well some were big, but on average, you can definately tell that there was no six pack behind that uniform.
Cutting out breads and pasta and eating more vegetables seems foreign to us because we're not used to it. As a society, we need to realize that our food, that is widely accepted, is taking us down the wrong path. By the looks of all these Koreans, they don't have the same struggles we do with fat. I don't believe we necessarily need to train harder, we just need to eat smarter.
As for me, I'm Mexican!
See you in class!
Duncan
Yesterday, I had the same discussion with 2 individuals. I felt like the words were verbatim between the two people. Here is the concern- "the fat just wants to hang on no matter how hard I work..."
Do you remember the first day when I said, "Who here wants to go extreme and you're not afraid to give up certain foods to have the body you want?" Do you remember what I said? "Cut out all breads and pasta!" Then I said, "...or if you want to feel good, eat 'good', and make smaller improvements, go ahead and eat the breads and pasta, just make sure you keep it in the right proportions." I'm not anti-bread and pasta, but... it's the food that will really make it more difficult to shed that fat at the rate you might like.
I know, I know... bread is so good! We eat it as toast, we use it for sandwiches. It's the staple of an American diet! How can we get rid of two things that are so prominent in our food culture?
When I was at the Black Belt test, and when we broke for lunch, all the Korean officials had food brought in for them. I made it a point to check out what these people were eating. Their plates consisted mainly of vegetables and different meats, and a small portion of rice. Not a single one of them had bread or pasta. This is basically how the Korean people eat.
Then... there were the Americans. They were at the buffet loading their plates up with things like- bread pudding, potato wedges, pasta, self made sandwiches, etc. It was carb after carb, and not the good carbs either. Very few loaded their plate with salad and fish or chicken.
Now, let's talk about what I observed between the two groups of people. On average, the Koreans were older (officials), but they were slim. The ones that were taking the test were slim as well, and very powerful. Their flexibility, force, and execution of their techniques was amazing. Point being, they were slimmer, but they definately weren't weak.
Although, there were plenty of Americans that were in excellent shape, but on average, many of them had spare tires. I'm not talking big spare tires, well some were big, but on average, you can definately tell that there was no six pack behind that uniform.
Cutting out breads and pasta and eating more vegetables seems foreign to us because we're not used to it. As a society, we need to realize that our food, that is widely accepted, is taking us down the wrong path. By the looks of all these Koreans, they don't have the same struggles we do with fat. I don't believe we necessarily need to train harder, we just need to eat smarter.
As for me, I'm Mexican!
See you in class!
Duncan
Tuesday, February 17, 2009
Life After UBC
Many people have been wondering what happens when the UBC is over. My answer- "Don't worry, there is Life After UBC." I know your feeling. You feel like you are getting some good traction and you're making good progress and the last thing you want to do is let that momentum go... especially before summer! I hear ya... I'm pickin' up what you're thowin' down!
Stay posted, because I will be revealing some options for existing UBCer's and new UBCer's. Ashley... don't worry, I'm not ignoring you! I'm just trying to cram 48 hours into 24, that's all.
Talk to you all soon!
Duncan
Stay posted, because I will be revealing some options for existing UBCer's and new UBCer's. Ashley... don't worry, I'm not ignoring you! I'm just trying to cram 48 hours into 24, that's all.
Talk to you all soon!
Duncan
My 6th Degree Test
Many people have been asking how my 6th Degree Black Belt test went. Check out the 3 day event at my other blog- Duncan Richardson's Black Belt Test
I would scroll down to "1st Update..." That way it will make a little bit more sense as you read it.
Respectfully,
Duncan Richardson
I would scroll down to "1st Update..." That way it will make a little bit more sense as you read it.
Respectfully,
Duncan Richardson
Tuesday, February 10, 2009
Monday, February 9, 2009
We're Approaching Mid-Term Testing!
Remember those days of cramming for mid-terms? Those were days that I am all too familiar with. Now, can you really make more improvement within the next 4 days? The answer is YES!!! You've got momentum now. You are stronger, your cardiovascular endurance is better, and you have more muscle mass. You can push yourself harder now, than you could on January 12th.
Let's make this week a stellar week with nutrition. A stellar week with hitting all your classes. A stellar week with extra activities throughout the week. We will be doing mid-term testing in all the classes on Thursday the 9th during all the regular classes, for Boise only. In Eagle, all the testing will take place on Friday.
See you soon!
Duncan Richardson
Let's make this week a stellar week with nutrition. A stellar week with hitting all your classes. A stellar week with extra activities throughout the week. We will be doing mid-term testing in all the classes on Thursday the 9th during all the regular classes, for Boise only. In Eagle, all the testing will take place on Friday.
See you soon!
Duncan Richardson
Friday, February 6, 2009
Biggest Loser or Biggest Joke
I'll admit, The Biggest Joke is what I thought of the hit TV show, The Biggest Loser. Rachel was watching the show, on and off, when a comment by one of the trainers responded to a voted off participant who claimed that she didn't lose much weight because she replaced the fat with muscle and had lost inches. The trainers response was, "...that's bull#?!! Trainers around the country keep saying that and it's not true, blah, blah, blah..." Anyhow, that wasn't verbatim, but you get the picture.
Rachel said to me, "Wonderful, now all of our UBCers that watch this show are going to be saying, 'hey wait a minute, didn't you just tell us that we are building muscle mass..." I thought long and hard about this stupid remark this trainer made.
After Rachel and I chatted for awhile on this, we identified how a fitness trainer could've made such a comment on TV. The comment was a gross over-generalization of people getting into shape. There is NOBODY in the UBC that would ever qualify to be a participant on The Biggest Loser. The people selected to go on the show are clinically obese to the max. In fact, if there were a category above clinically obese, they would be in it. We're talking 60 to 70 percent body fat.
If a trainer told a client, that was this obese, that they are replacing their fat with muscle mass, and that is why they are not losing any weight, then I would agree with the remark, however. Because, many of these Biggest Loser participants can afford to lose 90 to 150 pounds of fat, and, they may only put on 10 pounds of muscle mass. Check this out, they may even lose muscle mass. Can you guess why? Because after they lose 100 pounds of fat, their body no longer needs to work as hard to walk up and down stairs, get out of bed, roll over, stand up, sit down, etc. It's not uncommon for overweight people to go through a muscle mass adjustment after losing lots of body fat.
So, the bottom line is this, UBC students are in a different category. Some UBC students have more fat to lose than muscle to gain, others only require and even switch, and some can even put on a few over-all pounds (in the way of muscle mass). And, we are hearing everything just that from our students:
"I've lost 10 pounds already!"
"I've only lost 2 pounds, but my pants fit better." In fact, we had a student come in yesterday wearing a pair of jeans, just high on life. She said, "I'm so excited! I went shopping in my own closet!" Nice going!!!
"I feel stronger! I'm sleeping better, and I have more energy throughout the day!"
These are all real comments from students in the current UBC. Everybody is doing awesome, and we're proud of every single student for the effort you're putting into this.
Remember, if it were easy, everybody would be in shape!
Until next time...
Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Rachel said to me, "Wonderful, now all of our UBCers that watch this show are going to be saying, 'hey wait a minute, didn't you just tell us that we are building muscle mass..." I thought long and hard about this stupid remark this trainer made.
After Rachel and I chatted for awhile on this, we identified how a fitness trainer could've made such a comment on TV. The comment was a gross over-generalization of people getting into shape. There is NOBODY in the UBC that would ever qualify to be a participant on The Biggest Loser. The people selected to go on the show are clinically obese to the max. In fact, if there were a category above clinically obese, they would be in it. We're talking 60 to 70 percent body fat.
If a trainer told a client, that was this obese, that they are replacing their fat with muscle mass, and that is why they are not losing any weight, then I would agree with the remark, however. Because, many of these Biggest Loser participants can afford to lose 90 to 150 pounds of fat, and, they may only put on 10 pounds of muscle mass. Check this out, they may even lose muscle mass. Can you guess why? Because after they lose 100 pounds of fat, their body no longer needs to work as hard to walk up and down stairs, get out of bed, roll over, stand up, sit down, etc. It's not uncommon for overweight people to go through a muscle mass adjustment after losing lots of body fat.
So, the bottom line is this, UBC students are in a different category. Some UBC students have more fat to lose than muscle to gain, others only require and even switch, and some can even put on a few over-all pounds (in the way of muscle mass). And, we are hearing everything just that from our students:
"I've lost 10 pounds already!"
"I've only lost 2 pounds, but my pants fit better." In fact, we had a student come in yesterday wearing a pair of jeans, just high on life. She said, "I'm so excited! I went shopping in my own closet!" Nice going!!!
"I feel stronger! I'm sleeping better, and I have more energy throughout the day!"
These are all real comments from students in the current UBC. Everybody is doing awesome, and we're proud of every single student for the effort you're putting into this.
Remember, if it were easy, everybody would be in shape!
Until next time...
Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Wednesday, February 4, 2009
Who Said Uneventfull Births Are The Best?
Well, it's been exactly 1 year since that crazy day last February when Rachel delivered Zoey. Fortunately, I have documented the event. Check it out-
Who Said Uneventfull Births Are The Best?
Then, there is the follow up blog post... Read 2nd!
Zoey Addilyn Richardson
Enjoy!
Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Who Said Uneventfull Births Are The Best?
Then, there is the follow up blog post... Read 2nd!
Zoey Addilyn Richardson
Enjoy!
Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Sunday, February 1, 2009
I Haven't Lost Any Weight!
Hello UBCer's. I hope everyone had a fabulous, and extremely active weekend. For me, I spent 6 hours on Saturday working on my Bronco restoration project, trained with a client Sunday morning, then hit the slopes with the fam.
Okay, let's get down to business. If I had a dollar for every person that has told me, "I haven't lost any weight!", I'd have... 3 dollars. Still, since it's only 3 dollars, I'm sure there is another dollar or two out there.
The UBC treats everybody different. We hear of students losing a gob load of weight right off the bat, which leaves other students wondering what the heck is going on. Let me explain a couple of things.
First of all, we have only completely 3 weeks of the program. Be patient. Let's think about the title of the program. ULTIMATE BODY CHALLENGE. In order to develop the Ultimate Body, it takes time. It's definately something that can't be done in 3 weeks.
"But, what about the others in the program losing weight?"
A whole book can be written on the subject of why some people lose body fat faster than others. And, it would be written by a smart doctor. Here is the most important thing to take away from this blog:
There are basically 3 ways to lose weight.
1. Lose water weight
2. Lose muscle mass.
3. Lose body fat.
Now, there are diets out there that will allow you to lose a lot of weight within 3 weeks, but you are going to be losing #1, #2, and #3. In the Ultimate Body Challenge, we are only trying to lose #3- body fat. We are not going for shear weight loss. We're going for increased muscle mass and decreased body fat. Perhaps you've experienced weight loss from all 3 in the past, so you're trying to compare it to now.
Try thinking of it this way. You can take a whole steak and cut it in half and throw it away. You just decreased the weight of the steak by 50%! At the same time, you threw away a good portion of water weight and muscle mass. The other thing you can do is to go around the steak with your knife, carefully cutting out the fat, and only the fat. That is what we are doing in the UBC program.
We've asked all three people how their clothes are fitting, and all 3 said the exact same thing... "pants are looser...", "more room in the thighs...", "had to buy new pants...". You know what I say? Throw away your scale! The thing is useless. The only reason why we use the scale is to subtract the skin fold measurements from the total weight to get your lean muscle mass.
Remember, muscle takes up A LOT less room than fat does. The flip side is that it weighs more, but who cares. Your muscle mass development is leading to increased bone density, daily stamina, reduced injuries during recreational activities, healthier joints, and you burn more calories with every pound of muscle you add.
The UBC is a program that is going to build a stronger, healthier, fit looking body. A diet that will make you lose 20 pounds in 3 weeks will make you look like a skinnier version of how you presently look. Needless to say, you'll feel weak, lethargic, and you'll have done nothing to really create a stronger, healthier body. In addition to that, you'll most likely yo-yo back to your starting weight, if not more, since your metabolism will be so out of whack.
You can't yo-yo in the UBC because you've created a body with profound results. Results that are real. Results that were based on sound guidance used to develop world class athletes. And, although you are not training to be a world class athlete, it doesn't mean we can't have the body of one, right?
Check out what one UBCer said last week-
You asked how we are feeling - well here it is in a nutshell - great, sore and great! With the exception of the days that I am really sore I am feeling fabulous. I have a lot more energy and I love that I am already seeing a difference in how my clothes are fitting. I love the extra push you and Rachel give us when we are wanting to take a break, so thank you for that! I love the classes and love that they are always different!
A-
See you all in class!
Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Okay, let's get down to business. If I had a dollar for every person that has told me, "I haven't lost any weight!", I'd have... 3 dollars. Still, since it's only 3 dollars, I'm sure there is another dollar or two out there.
The UBC treats everybody different. We hear of students losing a gob load of weight right off the bat, which leaves other students wondering what the heck is going on. Let me explain a couple of things.
First of all, we have only completely 3 weeks of the program. Be patient. Let's think about the title of the program. ULTIMATE BODY CHALLENGE. In order to develop the Ultimate Body, it takes time. It's definately something that can't be done in 3 weeks.
"But, what about the others in the program losing weight?"
A whole book can be written on the subject of why some people lose body fat faster than others. And, it would be written by a smart doctor. Here is the most important thing to take away from this blog:
There are basically 3 ways to lose weight.
1. Lose water weight
2. Lose muscle mass.
3. Lose body fat.
Now, there are diets out there that will allow you to lose a lot of weight within 3 weeks, but you are going to be losing #1, #2, and #3. In the Ultimate Body Challenge, we are only trying to lose #3- body fat. We are not going for shear weight loss. We're going for increased muscle mass and decreased body fat. Perhaps you've experienced weight loss from all 3 in the past, so you're trying to compare it to now.
Try thinking of it this way. You can take a whole steak and cut it in half and throw it away. You just decreased the weight of the steak by 50%! At the same time, you threw away a good portion of water weight and muscle mass. The other thing you can do is to go around the steak with your knife, carefully cutting out the fat, and only the fat. That is what we are doing in the UBC program.
We've asked all three people how their clothes are fitting, and all 3 said the exact same thing... "pants are looser...", "more room in the thighs...", "had to buy new pants...". You know what I say? Throw away your scale! The thing is useless. The only reason why we use the scale is to subtract the skin fold measurements from the total weight to get your lean muscle mass.
Remember, muscle takes up A LOT less room than fat does. The flip side is that it weighs more, but who cares. Your muscle mass development is leading to increased bone density, daily stamina, reduced injuries during recreational activities, healthier joints, and you burn more calories with every pound of muscle you add.
The UBC is a program that is going to build a stronger, healthier, fit looking body. A diet that will make you lose 20 pounds in 3 weeks will make you look like a skinnier version of how you presently look. Needless to say, you'll feel weak, lethargic, and you'll have done nothing to really create a stronger, healthier body. In addition to that, you'll most likely yo-yo back to your starting weight, if not more, since your metabolism will be so out of whack.
You can't yo-yo in the UBC because you've created a body with profound results. Results that are real. Results that were based on sound guidance used to develop world class athletes. And, although you are not training to be a world class athlete, it doesn't mean we can't have the body of one, right?
Check out what one UBCer said last week-
You asked how we are feeling - well here it is in a nutshell - great, sore and great! With the exception of the days that I am really sore I am feeling fabulous. I have a lot more energy and I love that I am already seeing a difference in how my clothes are fitting. I love the extra push you and Rachel give us when we are wanting to take a break, so thank you for that! I love the classes and love that they are always different!
A-
See you all in class!
Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Thursday, January 29, 2009
Help! I Can't Walk!
Welcome to your first experience with plyometric training, at least in the UBC. We held off on the plyometrics until the 3rd week. Imagine if we had done them on week 1... your legs would be totally useless, and for more important reasons, you would have been more prone to injury.
If you didn't notice, Track & Field wasn't a "puker" class, as some students put it, but it did nail those quads and hamstrings pretty darn good. See below...
"Duncan, Oh my goodness. I can’t move. My legs are so unbelievably sore. I’m going down stairs sideways and have to have help getting up and down. Tomorrow (the 2nd day) is likely to be worse. Naturally, if I’m that sore in the morning, I’ll miss class. I haven’t been this sore for years. All that said, I am loving the classes. I love the group, I love the work out, I love the time. Thanks for running such a great program! If I don’t see you tomorrow, I’ll see you Friday."
Andrea
"Duncan, Your high energy and encouragement makes me want to come every morning! I have to say...I'm sore today. My legs are feeling the repercussions from Mondays workout and I'm sure my abs, arms and back will feel tight and sore tomorrow! This is the type of workout I needed to change up my exercise routine. I cannot tell you enough how impressed I am with your UBC program!
See you in the am.... "
Lorraine
Thanks Andrea and Lorraine for your feedback! Now, back to plyometrics...
Plyometrics is a type of training that impacts the muscles differently than regular resistance training. With plyometrics, you're trying to move your body weight quickly in a particular direction. The movement is more explosive as opposed to a subtle motion. It's a type of training that conditions your white muscle fibers, which are also known as your fast twitch muscles. To sum it up, plyometrics is commonly used in speed development training.
For the soreness, there are some rememdies out there, but time, movement, light stretching, and good nutrition is the number one healer. In addition to the above, I sit in the hot tub (bath tub works too), and I load up on vitamin C. I try not to take days off, unless, you are completey debilitated. The movement and stretching will promote circulation and delivery of nutrients to the healing muscles.
You guys rock!!! See you in class!
Respectfully,
Duncan Richardson
Chief Master Instructor
The Ultimate Body Challenge in Boise & Eagle
If you didn't notice, Track & Field wasn't a "puker" class, as some students put it, but it did nail those quads and hamstrings pretty darn good. See below...
"Duncan, Oh my goodness. I can’t move. My legs are so unbelievably sore. I’m going down stairs sideways and have to have help getting up and down. Tomorrow (the 2nd day) is likely to be worse. Naturally, if I’m that sore in the morning, I’ll miss class. I haven’t been this sore for years. All that said, I am loving the classes. I love the group, I love the work out, I love the time. Thanks for running such a great program! If I don’t see you tomorrow, I’ll see you Friday."
Andrea
"Duncan, Your high energy and encouragement makes me want to come every morning! I have to say...I'm sore today. My legs are feeling the repercussions from Mondays workout and I'm sure my abs, arms and back will feel tight and sore tomorrow! This is the type of workout I needed to change up my exercise routine. I cannot tell you enough how impressed I am with your UBC program!
See you in the am.... "
Lorraine
Thanks Andrea and Lorraine for your feedback! Now, back to plyometrics...
Plyometrics is a type of training that impacts the muscles differently than regular resistance training. With plyometrics, you're trying to move your body weight quickly in a particular direction. The movement is more explosive as opposed to a subtle motion. It's a type of training that conditions your white muscle fibers, which are also known as your fast twitch muscles. To sum it up, plyometrics is commonly used in speed development training.
For the soreness, there are some rememdies out there, but time, movement, light stretching, and good nutrition is the number one healer. In addition to the above, I sit in the hot tub (bath tub works too), and I load up on vitamin C. I try not to take days off, unless, you are completey debilitated. The movement and stretching will promote circulation and delivery of nutrients to the healing muscles.
You guys rock!!! See you in class!
Respectfully,
Duncan Richardson
Chief Master Instructor
The Ultimate Body Challenge in Boise & Eagle
Wednesday, January 28, 2009
Spartan Workout at 6 AM
"WHO ARE WE!!!? SPARTA!!!!!" You know, from the movie 300. Classes like this morning really make you feel like a warrior, don't they? For those of you who weren't in the 6 am class, we did 300 pushups.
In addition to that, I asked the group how many crunches they thought we should do, and low and behold, Troy said, "500." Can you believe this guy? I think he may have said something like 20 or 200. Either way, if you say 20 or 200, with the pitch of the music, the angle at which soundwaves bend with the columns in the room, and the barometric pressure, the words enter my ear canal as "500." Anyhow, we did it, and we are proud (Sparta)!
So far, we have heard some amazing stories in just the short time we've been doing the UBC. It is really exciting. I would love to be able to share them with everyone. Stories like these bring encouragement, hope, and motivation for others. If you'd like to share it, email it to me. I'll leave your name out if you'd like. Also, I would also just like to know how you're feeling so far.
************************** (1 1/2 hours later)
Okay, this is a two part blog! Although you couldn't tell, I took an 1 1/2 break to teach the 9 am Thai-Robics (Rachel is not feeling well). Guess what we did? You got it! 300 pushups & 500 crunches. Now the pressure is on for the noon class and the evening class.
I hope to hear from you soon about your progress thus far!
Respectfully,
Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
In addition to that, I asked the group how many crunches they thought we should do, and low and behold, Troy said, "500." Can you believe this guy? I think he may have said something like 20 or 200. Either way, if you say 20 or 200, with the pitch of the music, the angle at which soundwaves bend with the columns in the room, and the barometric pressure, the words enter my ear canal as "500." Anyhow, we did it, and we are proud (Sparta)!
So far, we have heard some amazing stories in just the short time we've been doing the UBC. It is really exciting. I would love to be able to share them with everyone. Stories like these bring encouragement, hope, and motivation for others. If you'd like to share it, email it to me. I'll leave your name out if you'd like. Also, I would also just like to know how you're feeling so far.
************************** (1 1/2 hours later)
Okay, this is a two part blog! Although you couldn't tell, I took an 1 1/2 break to teach the 9 am Thai-Robics (Rachel is not feeling well). Guess what we did? You got it! 300 pushups & 500 crunches. Now the pressure is on for the noon class and the evening class.
I hope to hear from you soon about your progress thus far!
Respectfully,
Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Wednesday, January 21, 2009
Back Muscle Soreness
"Ouch!!! My back and biceps are sore!"
I have a good buddy, named Bart. It was 1997, and he came to do one of my Thai-Robics classes. Bart was in pretty good shape... round! Just kidding, Bart. Seriously, he was fairly active and played a lot of basketball. What he did not do was boxing.
I remember vividly when he called me up and told me that his back and biceps were so sore, he could not bend his arms, let alone, wash his hair in the shower. He described how he needed to jam a bar of soap on a screw in his shower, then rub his back and armpits on it.
Well... the good news is, nobody in the UBC should be that sore. We changed our program several times over the years so that way we don't leave people completely debilitated. On the other hand, we don't mind if our students are really sore. In fact, it's good for you. My buddy Bart was beyond really sore. Back then, we strived for that. It made us proud. On the other hand, we were all in college and so were most of our students, so it really didn't matter to us.
Keep in mind, there are certain muscles that really seem bothersome when we're sore, and... it's different for everyone. Some feel handicapped when their back is sore, and other it's the legs. The point is, if you feel handicapped, but yet you still have most range of motion with your limbs, chances are, being sore is just foreign to you.
Now, you're probably thinking, "Wonderfull! I get to look forward to being sore until I become used to it?" The answer is no. You will always be the most sore in the beginning stages of a serious, worthwhile exercise program. After that, the soreness will get less and less and your muscles continue to get stronger and more conditioned.
The reason why we have a program like Sport Fusion is to introduce your body to numerous exercise movements. Boxing just happens to be one of those sports that will really nail the back. Be positive. Think about the benefits that come from strengthening the back: things like better posture, awesome muscle definition in a backless dress, reduced chances of injury down the road, etc.
Keep up the good work everyone! See you in class!
Respectfully,
Duncan Richardson
Karate Classes in Boise & Eagle
P.S. Have you taken a before photo?
I have a good buddy, named Bart. It was 1997, and he came to do one of my Thai-Robics classes. Bart was in pretty good shape... round! Just kidding, Bart. Seriously, he was fairly active and played a lot of basketball. What he did not do was boxing.
I remember vividly when he called me up and told me that his back and biceps were so sore, he could not bend his arms, let alone, wash his hair in the shower. He described how he needed to jam a bar of soap on a screw in his shower, then rub his back and armpits on it.
Well... the good news is, nobody in the UBC should be that sore. We changed our program several times over the years so that way we don't leave people completely debilitated. On the other hand, we don't mind if our students are really sore. In fact, it's good for you. My buddy Bart was beyond really sore. Back then, we strived for that. It made us proud. On the other hand, we were all in college and so were most of our students, so it really didn't matter to us.
Keep in mind, there are certain muscles that really seem bothersome when we're sore, and... it's different for everyone. Some feel handicapped when their back is sore, and other it's the legs. The point is, if you feel handicapped, but yet you still have most range of motion with your limbs, chances are, being sore is just foreign to you.
Now, you're probably thinking, "Wonderfull! I get to look forward to being sore until I become used to it?" The answer is no. You will always be the most sore in the beginning stages of a serious, worthwhile exercise program. After that, the soreness will get less and less and your muscles continue to get stronger and more conditioned.
The reason why we have a program like Sport Fusion is to introduce your body to numerous exercise movements. Boxing just happens to be one of those sports that will really nail the back. Be positive. Think about the benefits that come from strengthening the back: things like better posture, awesome muscle definition in a backless dress, reduced chances of injury down the road, etc.
Keep up the good work everyone! See you in class!
Respectfully,
Duncan Richardson
Karate Classes in Boise & Eagle
P.S. Have you taken a before photo?
Tuesday, January 20, 2009
Am I Getting Enough Calcium?
Here is a good question-
"I want to make sure I'm getting enough calcium in my diet. I'm not eating a lot of dairy, but am getting a lot of spinach and broccoli.
Any ideas?
Also, I am really enjoying the classes, I'm addicted!
Thanks,
M"
I did some searching and found some information on the Readers Digest site. I will paste the link at the end if you would like to read the whole thing.
*************
Because vitamin D plays a role in the body's absorption of calcium, consuming a sufficient amount is also crucially important and simple. Milk has been fortified with vitamin D, so if you drink milk you're getting enough. And, since your body makes vitamin D when exposed to the sun's rays, 15 to 30 minutes of sunlight on your face and hands two to three times a week will take care of it. If you don't drink milk and the weather is gloomy, take a multivitamin that includes vitamin D. But never use supplements of this single vitamin unless your doctor recommends them; too much vitamin D can be toxic.
Good Sources of Calcium
Although the optimal amount of calcium isn't known, "enough" according to the Food and Nutrition Board of the National Academy of Sciences. Institute of Medicine, is 1,200 milligrams (mg) a day for adults over 50. The most readily available form of calcium is in dairy products.
But you can get calcium from many other foods as well. Tofu, if prepared with calcium sulfate, is an outstanding source. Just one-quarter of a block gives you a substantial 553 mg. Don't like tofu? Try whizzing it in a blender with some milk or juice, fresh fruit, and a bit of honey to make a nourishing and delicious smoothie. Leafy green vegetables, calcium-fortified fruit juices, canned sardines, and canned salmon with bones are all good sources. Even carrots and green peas contain calcium. To up your consumption of calcium in a way you won't even notice, add dry milk
to soups or sauces. Just one-quarter cup of dry milk provides 375 mg of calcium.
Calcium Readers Digest
Keep the questions coming!
Duncan
"I want to make sure I'm getting enough calcium in my diet. I'm not eating a lot of dairy, but am getting a lot of spinach and broccoli.
Any ideas?
Also, I am really enjoying the classes, I'm addicted!
Thanks,
M"
I did some searching and found some information on the Readers Digest site. I will paste the link at the end if you would like to read the whole thing.
*************
Because vitamin D plays a role in the body's absorption of calcium, consuming a sufficient amount is also crucially important and simple. Milk has been fortified with vitamin D, so if you drink milk you're getting enough. And, since your body makes vitamin D when exposed to the sun's rays, 15 to 30 minutes of sunlight on your face and hands two to three times a week will take care of it. If you don't drink milk and the weather is gloomy, take a multivitamin that includes vitamin D. But never use supplements of this single vitamin unless your doctor recommends them; too much vitamin D can be toxic.
Good Sources of Calcium
Although the optimal amount of calcium isn't known, "enough" according to the Food and Nutrition Board of the National Academy of Sciences. Institute of Medicine, is 1,200 milligrams (mg) a day for adults over 50. The most readily available form of calcium is in dairy products.
But you can get calcium from many other foods as well. Tofu, if prepared with calcium sulfate, is an outstanding source. Just one-quarter of a block gives you a substantial 553 mg. Don't like tofu? Try whizzing it in a blender with some milk or juice, fresh fruit, and a bit of honey to make a nourishing and delicious smoothie. Leafy green vegetables, calcium-fortified fruit juices, canned sardines, and canned salmon with bones are all good sources. Even carrots and green peas contain calcium. To up your consumption of calcium in a way you won't even notice, add dry milk
to soups or sauces. Just one-quarter cup of dry milk provides 375 mg of calcium.
Calcium Readers Digest
Keep the questions coming!
Duncan
Monday, January 19, 2009
Food Logs
This post is going to be quick since I have a spare 2 minutes. So far, I'm seeing the same thing with all the logs. It's the same 2 things:
1. Slightly low on protein (impressive... historically). I see people trying to get protein from just nuts, or just cheese. Actually, there is not enough protein in either of these for a portion. When you eat your snack, have a mozzarella stick and some nuts and you've got your portion.
2. Not getting the extra 2 portions of carbs as vegetables. I see many portions (5), but I don't see the extra veggie carbs.
Alright folks! I'm out for now, but will write more later!
Duncan
1. Slightly low on protein (impressive... historically). I see people trying to get protein from just nuts, or just cheese. Actually, there is not enough protein in either of these for a portion. When you eat your snack, have a mozzarella stick and some nuts and you've got your portion.
2. Not getting the extra 2 portions of carbs as vegetables. I see many portions (5), but I don't see the extra veggie carbs.
Alright folks! I'm out for now, but will write more later!
Duncan
Thursday, January 15, 2009
Day 4- Delayed Onset Muscle Soreness
How did your muscles feel this morning getting out of bed? Chances are, it's been a little difficult climbing stairs or bending down. Your back and your chest maybe a little tight and abdominals are tender. Sound about right?
You are experiencing DOMS- Delayed Onset Muscle Soreness. We talked about this very moment on Monday. Remember? We planned for this moment on what we were going to be thinking about. Imagine your body and all these little microscopic construction workers repairing those muscle fibers. Just like anyone else, those little workers want to be paid. How are you going to pay them? Calories!
Now, do not think for one moment that you can eat whatever you want because, "I'm burning calories." Right now... today... is your opportunity to eat perfectly! Eat the way we have recommended and you will feed the muscles and not the fat. You can still get fat or stay fat if you eat like crap and workout 6 days a week.
Let's make some hardcore progress this week! Also, get in front of the camera and take a BEFORE picture before you start looking hot!
Respectfully,
Duncan Richardson
Chief Master Instructor
Taekwondo & Fitness
You are experiencing DOMS- Delayed Onset Muscle Soreness. We talked about this very moment on Monday. Remember? We planned for this moment on what we were going to be thinking about. Imagine your body and all these little microscopic construction workers repairing those muscle fibers. Just like anyone else, those little workers want to be paid. How are you going to pay them? Calories!
Now, do not think for one moment that you can eat whatever you want because, "I'm burning calories." Right now... today... is your opportunity to eat perfectly! Eat the way we have recommended and you will feed the muscles and not the fat. You can still get fat or stay fat if you eat like crap and workout 6 days a week.
Let's make some hardcore progress this week! Also, get in front of the camera and take a BEFORE picture before you start looking hot!
Respectfully,
Duncan Richardson
Chief Master Instructor
Taekwondo & Fitness
Wednesday, January 14, 2009
What to Eat Before 6 AM Class
This question comes from Ryan-
Duncan,
What do you recommend eating before the 6am workout?
*******************
I know it can be difficult to eat something before a workout, let alone at 5:30 am. On the other hand, it is important to eat something before the workout or immediately after. Think about... your body just went through an 8 hour fast. The longer you prolong eating after you wake up, the slower you may make your metabolism.
Back to the question... I can personally eat anything before a workout. Oops, that's not true. I just remembered that I once had a bunch of sushi and then did Taekwondo sparring for an hour.
I recommend experimenting with different foods to find what exactly sits quietly in your belly during your entire workout. In a perfect world, you would eat at 5 am, then workout at 6 am. If you're eating at about 5:40 am, then I recommend something light.
I know a lot of people have success with my breakfast diet- 6 scrambled eggs (half with yokes) and a bowl of shredded wheat. Some people do eggs & oatmeal or eggs & cream of wheat. I'm partial to eggs because it's a light protein that sits well with me 10 to 15 minutes before the workout, and it's fast and easy to prepare. Of course, I also squirt a little bit of ketchup on those bad boys.
You're thinking, "6 eggs???" No, 6 eggs are not necessary for most. Remember, my protein intake requirement is different than a 140 pound female. Take a look at your body comp chart. Take your protein intake requirement and divide it by 5 (five meals a day). For many females, that's roughly 15 grams a meal. That's 1 egg and a cup of milk and you've knocked out your protein requirement, or 2 eggs and some white cheese melted on top.
See you in class!
Duncan Richardson
Chief Master Instructor
Taekwondo & Fitness Instruction
Duncan,
What do you recommend eating before the 6am workout?
*******************
I know it can be difficult to eat something before a workout, let alone at 5:30 am. On the other hand, it is important to eat something before the workout or immediately after. Think about... your body just went through an 8 hour fast. The longer you prolong eating after you wake up, the slower you may make your metabolism.
Back to the question... I can personally eat anything before a workout. Oops, that's not true. I just remembered that I once had a bunch of sushi and then did Taekwondo sparring for an hour.
I recommend experimenting with different foods to find what exactly sits quietly in your belly during your entire workout. In a perfect world, you would eat at 5 am, then workout at 6 am. If you're eating at about 5:40 am, then I recommend something light.
I know a lot of people have success with my breakfast diet- 6 scrambled eggs (half with yokes) and a bowl of shredded wheat. Some people do eggs & oatmeal or eggs & cream of wheat. I'm partial to eggs because it's a light protein that sits well with me 10 to 15 minutes before the workout, and it's fast and easy to prepare. Of course, I also squirt a little bit of ketchup on those bad boys.
You're thinking, "6 eggs???" No, 6 eggs are not necessary for most. Remember, my protein intake requirement is different than a 140 pound female. Take a look at your body comp chart. Take your protein intake requirement and divide it by 5 (five meals a day). For many females, that's roughly 15 grams a meal. That's 1 egg and a cup of milk and you've knocked out your protein requirement, or 2 eggs and some white cheese melted on top.
See you in class!
Duncan Richardson
Chief Master Instructor
Taekwondo & Fitness Instruction
Day 3
Day 3 Thai-Robics-
"That is just the kind of work out I’ve been missing, it is hard to do that sort of intensity all on your own."
Cole MAJ Cole PackwoodAdjutant, 116 Cavalry (BCT), IDARNG(208) 272-4661 Office
Thanks for the feedback Cole! By the sounds of it, everyone is getting some pretty good workouts. And, the fun has just begun!
First and foremost, many students were not able to get body compositions and testing done. This Saturday, we're going to have a makeup and review session at 9 am. If you missed Monday's Orientation, or you would just like a refresher, then I would highly recommend coming. Then, you can stay and do the Sport Fusion class at 10 am. Most likely, we'll finish early and you can just hop into the 9 am Thai-Robics.
Alrighty... more later!
Respectfully,
Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
http://www.FreeKarateLesson.com
"That is just the kind of work out I’ve been missing, it is hard to do that sort of intensity all on your own."
Cole MAJ Cole PackwoodAdjutant, 116 Cavalry (BCT), IDARNG(208) 272-4661 Office
Thanks for the feedback Cole! By the sounds of it, everyone is getting some pretty good workouts. And, the fun has just begun!
First and foremost, many students were not able to get body compositions and testing done. This Saturday, we're going to have a makeup and review session at 9 am. If you missed Monday's Orientation, or you would just like a refresher, then I would highly recommend coming. Then, you can stay and do the Sport Fusion class at 10 am. Most likely, we'll finish early and you can just hop into the 9 am Thai-Robics.
Alrighty... more later!
Respectfully,
Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
http://www.FreeKarateLesson.com
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