In the movie Enough, Jennifer Lopez's character defends herself against her abusive husband using Krav Maga (krahv ma-GAH), a self-defense system developed for the Israeli Defense Forces.

"Krav Maga can help women attain new athletic goals, increase muscle definition, self-confidence and mind/body coordination as well as assist in stress reduction," said Katrina Kothe, a New York Krav Maga instructor and the highest-ranking female student in the U.S. "Krav Maga uses elements of physical fitness to tone muscles and help with coordination. You're burning calories and we incorporate standard calisthenics, but the primary reason people come to us is for self defense. Toning and losing weight is not the main goal but many women say they see results during the training." But unlike other self-defense and aerobic programs, there are no required steps or rules in Krav Maga. Instead, Krav Maga techniques are practiced in simulated, ever-changing attack situations. According to John Whitman, President of Krav Maga Worldwide, Los Angeles, where Lopez trained, being in top physical shape is not necessary to start the program. Instructors push students to work as hard as they can but not to compete with one another. That same mentality is instilled at Monster X Camp Krav Maga classes.

Why is Krav Maga Effective?

"Krav Maga is very aggressive and dynamic in itself," Whitman explained. "Basically, as [Lopez] was training in the technique she was going to use in the movie, she was also working out. You work up a huge sweat just doing the motions, and it's actual contact. You're punching pads and being grabbed by people. It's as real as we can make it." The fitness advantages of programs such as Krav Maga lie in the short, high intensity explosiveness that occurs in muscle fibers, explained Melyssa St. Michael, founder and president of UltraFit Human Performance, Inc., Baltimore, MD. "When you are building up kinetic force, you are developing really strong neurological pathways from your brain to your muscle, which helps instincts and reflexes.

Any type of really short, intense workout helps elevate metabolic rate and burn more fat," St. Michael said, adding that students performing Krav Maga expend 20 to 30 percent more energy than during a less intensive activity such as step aerobics. It takes the average woman between two and nine months to become adept enough at Krav Maga to be able to effectively defend herself, Kothe said. However techniques taught in the first class will help immediately. "Women shouldn't be intimidated by Krav Maga. It's really easy to learn, and it's something that could potentially save their lives," she said. We agree.  

Thanks: http://health.howstuffworks.com/wellness/diet-fitness/information/getting-strong-with-krav-maga.htm

Want more from your workout? Take a fish oil supplement to reach your fitness goals.

 

The wonder capsules can maximize neuromuscular (aka muscle-building) responses to strength training, while also slowing and partially reversing some of the negative effects of aging, including loss of muscle mass, according to new research published in The American Journal of Clinical Nutrition.

Researchers randomly assigned 45 women to either strength train for 90 days, strength train and take 2 grams of fish oil for 90 days, or to strength train and take fish oil for 150 days (they started taking fish oil 60 days prior to starting their strength training program).

Those who took the fish oil supplements saw the most improvement in muscle strength and functional capacity (how well you can perform tasks related to strength, endurance, speed and flexibility, such as how quickly you can get up from a chair), this can be obtained with our Kickboxing classes at Monster X Camp. Interestingly, those who took the supplements for an extra 60 days prior to starting their training didn’t see any additional benefits over those who simply took the supplements for the 90 days during their training.

Researchers note that the fish oil supplement’s secret weapon is muscle-building omega-3 fatty acid, of which it packs plenty. Omega-3s aren’t just helpful when it comes to toning up. They have been shown to prevent diseases such as cancer, reduce inflammation, boost brain function, and even elevate mood. If you’re not keen on fish oil, substitute it with krill oil or an algae-based omega-3 supplement for a muscle-building boost. Just make sure your supplement contains both DHA and EPA omega-3s.

Try to get omega-3s from natural sources too! Salmon (go for the wild Alaskan stuff!), walnuts, tofu, and even some veggies like kale and winter squash all pack omega-3s.

Women Health Magaizine

Awesome job at the exam to everyone and thanks for coming out to Keller for our Grand Opening! Be proud of what you accomplished and keep challenging yourself. Very proud of all who tested and participated in the video testimonials. Be on the lookout as rank shirts will be in the next few weeks. Also reminder we are taking orders now for winter gear, let us know what you want, size and color. Results below for adults and kids... If You do not see your name on this list, more than likely we dont have a form filled out by you. Please let us know and we will update it!

 

Adults Exam

Eirik Hansen             Yellow
Jonathan DeMet        Yellow
Dustin Wright            Yellow
John Sharp                Yellow
Hayden Larson          Yellow
Robert Mastropiero    Yellow
Lance Shepherd        Yellow
Braden Baugh           Yellow
Ana Campisi             Orange

Albert Puig               Green

Adam Ward              Green
Eddie Chavarria         Green
Vielka Lee-Heitz        Purple
Ken Kuykendall         Blue
Dan Brown                Blue
Jonathan Molina        Red
Antonio Molina          Red II
John Ryan Ferris (Still awaiting test completion for Red II)

Steven Pressnell       Red II
Christian Garippa      Red-Black
Jeff Katz                   Black-Yellow

Kids Exam

Hayden                     Yellow
Dax                           Yellow
Dillon                        Orange
Rachel                      Purple

ADDING PROTEIN TO YOUR DIET MAKES A DIFFERENCE!

Stay on track with a healthy clean diet ONLY by getting the necessary protein to fuel your body's changing metabolism. Learn how to get the best reults from your workouts on the mat at Monster X Camp with this one simple rule:

 "I Will Eat Protein with Every Meal and Every Snack"

Here's why this rule is so important: At any given moment, even at rest, your body is breaking down and building up protein, says Jeff Volek, PhD, RD, a nutrition and exercise researcher at the University of Connecticut. Substitute the word "muscle" for "protein," and you quickly understand just how dynamic your body is and how your muscle content can change considerably in the course of just a few weeks or just a few classes of Kickboxing or Krav Maga at Monster X Camp!

But muscle doesn't come just from pumping iron, hauling lumber, or visiting Roger Clemens's "nutritionist." Muscle buildup is triggered by eating protein. In fact, every time you eat at least 10 to 15 grams of protein, you trigger a burst of protein synthesis. And when you eat at least 30 grams, that period of synthesis lasts about 3 hours—and that means even more muscle growth. Here's a quick look at what those numbers translate into when they actually hit your plate.

Pump up your Protein with these great foods!

30 Grams of Protein
1 4 ounces ground beef
1 large chicken breast
1 4 ounces sirloin steak
1 large egg vegetable omelet with 3 strips bacon with meat sauce
20 large peel-and-eat wild shrimp
1 haddock fillet
1 6 ounces pork chop

10 to 15 Grams of Protein
1 fruit-and-yogurt parfait with granola
2 medium carrots with 1/2 cup hummus
3/4 cup chili con carne
1 pouch chunk light tuna
1/2 cup oatmeal with 1 cup 2% milk
12 ounces lowfat chocolate milk
6 ounces Greek yogurt
2 Tbsp peanut butter on whole wheat

Your Plan: Eat protein at all three meals, which can include meats and eggs or other options such as cheese and milk. You need to boost your protein intake to between 0.8 and 1.0 gram per pound of body weight in order to preserve your calorie-burning muscle mass. (That's a total of between 83 and 126 grams daily for a 185-pound guy.) That means aiming for approximately 30 grams of protein at your main meals, and two snacks of at least 10 to 15 grams of protein. 

Trick Yourself Slim: Make a snack out of yogurt once a day. A University of Tennessee study also found that people who added three servings of yogurt a day to their diets lost 81 percent more belly fat over 12 weeks than those who didn't eat yogurt. And a study in Molecular Systems Biology found that yogurt-based bacteria can prevent the body from absorbing fat. Bugs that eat your fat! Who knew? Stay up-to-date with other healthy eating tips, recipes and workouts at MXC Grapevine or MXC Keller Facebooks!

By The Men's Health Diet

 

Here at Monster X Camp, we teach classes in kickboxing, Krav Maga, Monkey Bar Gym, Power Yoga, Ju-Jitsu and more! Kickboxing is one of our most popular classes. Wonder why kickboxing is the best workout ever?

1. Calorie Burning Ready to burn calories fast? According to Shape magazine, a 129-pound woman burns 350-450 calories during a 55-minute kickboxing class. Movements that work out both the upper and the lower body consume the most calories per minute: 8.3. Heavier people, people who work out more intensely and people who work out for longer periods will burn even more calories for weight loss.

2.Cardiovascular Fitness and Toning

Kickboxing classes begin with a warm-up period lasting 10 or 15 minutes, then move into a more intense phase of kicks, punches and knee strikes that raise your heart rate considerably, moving it into the target zone where the most cardiovascular conditioning occurs. According to KidsHealth, this more intense phase may last a half-hour. In addition to toning your heart, these exercises help tone other parts of your body as well, such as your arms and legs.

3.Balance, Flexibility and Coordination

Because kickboxing involves following sequences of moves, it may improve your coordination. You may also find your balance improving as you do kicks on one leg, then the other. The cool-down periods that conclude kickboxing classes include stretching, which will increase your flexibility.

4.Mental Health

The kicking and punching moves that are the hallmark of kickboxing can release stress, anger and frustration. In addition, you may find that kickboxing improves your confidence level and your feeling of self-esteem. Although kickboxing classes are not the same as self-defense classes such as Krav Maga, kickboxing may teach you basic self-defense skills.

5.Variety

Monster X Camp Kickboxing classes offer a nice alternative to other forms of aerobic activity, such as doing step aerobics or running on a treadmill. If you're bored with your current workout routines and enjoy following an instructor's moves, kickboxing may put some variety back into your fitness life. Beginning fitness enthusiasts may want to take it slowly at first, as kickboxing is usually high-impact and high-intensity. Here at Monster X Camp, we help all levels of members modify each class to build strength and stamina at their own pace, while still challenging their fitness capacity.

Read more: http://www.livestrong.com/article/154369-why-is-kickboxing-a-good-workout/#ixzz1jdyYAN9a

The MXC 12 Days of Christmas Boot Camp Workout

Ready for some fitness you can workout to when its too cold to get some time on the mat? Check out this bootcamp workout to stay on track with your weight loss goals if you can’t make it out of the house to one of our two locations in Grapevine/Southlake or Keller/Fort Worth!

• 1 Bear crawl, then…..
• 2 Inchworms, 1 Bear crawl, then….
• 3 Rows per side, 2 Inchworms, 1 Bear crawl, then….
• 4 Russian Twists, 3 Rows, 2 Inchworms, 1 BC, then…
• Keep going in this format until….
• 12 weighted squats, 11, push-ups,…..1 bear crawl!

The MXC 12 Days of Christmas Boot Camp Workout Exercises:

1.  Bear Crawl (about 30-40 feet and back)

2.  Inchworms (with push-ups)|

3.  Rows (3 on each side)|

4.  Russian Twists (4 per side)

5.  Burpees|

6.  Double Unders (or 18 single jump ropes)

7.  Pullover Sit-ups

8.  Dips

9.  Box Jumps (or 9 step-ups per side as a mod)

10. Walking Lunges (10 per side- optional with weight)

11. Push-ups (11 total, not per side)

12. Weighted Squat Jumps (weight is optional)

Then…after performing the MXC 12-Days of Christmas Workout, there is a one mile run to top it off!  This is OPTIONAL and some won’t get to it because this workout will take some time to complete.  Enjoy it, click here for more tips & Happy Holidays from Monster X Camp!

At Monster X Camp, we train your body through exercises, self defense, stretching and breaking a sweat, but we know that is only half the battle. The other half is training what we take in our diet & nutrition. Read below for some fat-blasting tips to maximize results you work so hard at on the mat, but first check out the video below to learn some healthy substitutes for fast food.

Budget A Fat Blasting Diet Like This

You don’t need to spend a lot of money to stick to a healthy diet much like training your body for fitness and weight loss. While you may decide to buy those expensive organic crackers or keep your fridge stocked with pricey imported vegetables, but it isn’t necessary to spend that much on healthy eating. In fact, some of the healthiest meals can be the cheapest if you take the time to put together the right recipes and meal plans.

Convenience Foods
Pre-packaged snack foods and ready made meals are often more expensive than making your own meals and are usually loaded with extra sugars, fats, and preservatives. Preparing veggies and low fat dip as a snack is not only one of the healthiest things to munch on, it’s incredibly inexpensive. The same way we warmup before a workout to prepare our bodies for intense physical activity, we must prepare our meals for a fat blasting diet on a budget. Instead of grabbing a breakfast burrito from your local drive-thru, making one at home will cost a fraction of the price and you can cut back on the oils you use while packing it full with more veggies.

Fruits and Veggies
Sometimes our favourite produce isn’t in season and trying to get that basket of berries we love to snack on can be very expensive. Frozen fruits and vegetables keep all their nutrients so shop in the frozen section and stock up when your favourites are on sale. When those fruits and vegetables are in season, buy a large quantity and store them in your freezer if it’s an item that freezes well.

Create a Menu for a Fat-Blasting Diet
Plan your meals in advance and keep ready made snacks and meals on hand for times when you think you’ll be too busy or tired to cook. Quite often, after a long day of work, school and a workout on the mat when everyone’s wiped out, it can be all too tempting to just order a pizza rather than preparing a meal. If you have it already made or at least partially prepared the day before, you’ll save money on fast food while enjoying a healthier meal than that greasy fast-food burger and fries. Buying non-perishable foods in bulk that can be stored or frozen can save you quite a bit of money as well. Keeping a good supply of meats, veggies, and whole grain bread products in the house will encourage you to cook a healthy, homemade meal rather than buying something more expensive that can just be heated up in the microwave.

Learn more weight loss, fat blasting diet tips on our facebook pages at Monster X Camp Grapevine and Monster X Camp Keller. Ready to take a class? Call 469-426-2727 to commit to a healthier you for 2012.

Body Resistance Workouts are one of the best ways to effectively workout and become fit and get in a good shape.

They are also known as calisthetics and are key to Monkey Bar Gym, Krav Maga, Kickboxing, Yoga and Bootcamp classes at Monster X Camp. Body resistance exercises in its strict form uses your bodyweight to physically exercise without any apparatus. But you don’t have to follow this definition strictly and you have the choice to perform bodyweight exercise using a few exercise tools.

Body weight exercise is convenient and unbelievably effective in achieving fitness results, if you know how! Understanding the basic concept of utilizing your body to perform exercises and design workouts tailored to your everyday needs, whether it’s to burn body fat and/or gain muscle size is key to achieving your goal here at Monster X Camp. The body fat on your thighs, tummy, or arms can’t distinguish nor does it mind what method you are using as long as you provide the calorie expenditure (or calorie cost of activity) system (aerobic or anaerobic) to utilize the fat for energy source. The same thing applies to your muscle tissues. Your muscles can grow if you perform some type of resistance training. Your muscles won’t mind whether you’re training with dumbells, kettlebells, resistance bands (all tools we utilize as well at Monkey Bar Gym to get results faster) or your own body resistance. (used in all classes at Monster X Camp) Whatever the method you’ll create microscopic muscle tissue damage. And the more intense and frequent (to a certain limit that your body can take) you are exercising the more microscopic damage you’re producing to your muscle tissues. That’s where then your body will start to repair the damaged muscle that was caused from the resistance training and that’s how your muscle tissues grow and become stronger and firmer.

What if I can’t do body resistance workouts?

There are many individuals who are overweight or simply not physically conditioned to perform the so called “regular body weight exercises” Fortunately, they’re ways to modify the regular body weight exercises to make them less challenging but still effective to strengthen you to be able to perform the regular body weight exercises sooner or later. With Monkey Bar Gym at Monster X Camp, we focus on the three main levels of stability, strength, and power allowing you to be challenged at whatever level you are at until you are ready to increase the repetition or intensity, level of tension/resistance, speed and interval rest of each exercise. You how to exercise and manipulate your body to make every muscle works so you can burn fat and gain muscle without the need of expensive, heavy, and large equipment. By losing fat and building muscle with very minimal tools if any, through body resistance workouts brings the ultimate tool to the results you want no matter for strength, muscle, endurance and more.

Fitness experts and scientists agree on few things as follow:

1- To gain Strength: perform few number of repetitions (3-5) & relatively higher number of sets: 5-7

2- To gain Muscle Mass: perform a high number of repetitions (7-12) &relatively lower number of sets: 2-4

3-To gain Endurance: perform high number of repetitions (12 reps or more) & low number of sets: 1-2

4-Speed Of Movement can be performed from slow(2-4 seconds), normal (1 second) to fast (explosive movement). The faster pace tend to result to more power strength adaptation, while the slow or normal pace tend to result to more muscle gain.

5-Longer "Interval Rests" are usually needed after strength or power performing sets than muscle gain performing sets. It also depends how physically conditioned you are. So if you feel your body needs longer recovery rest, then follow your body.

Body Resistance exercises include: pushups, crunches/situps, leg lifts/lunges/squats/twisting/running/jumping/pushing/pulling. Call 469-426-2727 to take a class that makes body resistance workouts an integral part of your training to reach whatever fitness goal.

thanks to howtoexercise.com for majority article content