For the next 6 weeks, just in time for the start of the holiday season, I’m challenging you to step it up a notch in your strength and conditioning program.

All you have to do is commit to one positive change, add a new type of training, add an additional training day (without over training), take one bad thing out of your diet. The choice is yours.

Post your goals here, and check in regularly to let me know how you’re doing. Think of it as your online training support group. I’m excited to hear how it goes!

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The interest of women in martial arts has been significantly smaller than the percentage of men involved. Lately, a great many more women have taken a liking to martial arts, most specifically mixed martial arts. For this I’ll thank the two prime time fights that have occurred in the past few months, as well as the fights shown on Showtime and a few other sources.

Who would have thought that women would enjoy taking a punch to the face, a pounding in the ribs, and possibly facing an armbar or a choke that leaves you momentarily lifeless on the mat?? Or better yet, being the one administering the pain?

Despite my interest in the sport of mixed martial arts and my great fondness for Brazilian jiu-jitsu, I never would have guessed that more and more women are interested in the sport of mixed martial arts. I’m curious to the reason of the increased interest and if it’s one that will not only last but increase as the years continue.

Although the female interest has increased, it’s overall involvement is still low and limits some tournaments and fights to few opponents. Will there one day be a following like that of other sports that were previously dominated by men? I personally have promised to my dear folks that I will not enter a ring, but I will continue my pursuit of excellence in the sport of Brazilian jiu-jitsu. I wonder how the rest feel?

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Most things in life require focus, at least those things that we want to yield great results. Lots of things fall into that category; business, health and fitness, education, success.

Funny how those things are so different from each other, but also really aren’t all that different.

If I start a health and fitness program, or even a sport specific strength and conditioning program with specific goals and outcomes in mind, I have to stick with that plan. I might even have to make adjustments to the plan to make it work for me and yield the highest results. This all takes focus.

If I want my business to be profitable and continue to grow I have to work at it, I have to have a plan in place for every possible scenario that could arise. Business being the way it is, I might even have to add in a few plans, or again change something that’s already been started.

Anything that has come easily, isn’t appreciated as much, had you had to really work for it.

Focus…if you desire to have success (whatever realm it may be in) make it happen, surround yourself with people who will support you, close the door on those who don’t, educate yourself, ask questions, be open minded, never give up, work hard, have fun, and believe in yourself and your goals.

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Believe it or not the very first time I ever picked up a kettlebell it was 24kg! No worries I didn’t do much with it, maybe some deadlifts and a few low swings. Regardless, after that I was hooked! I had only done a few things with it, and it seemed like so much fun, until then working out was not fun.

I immeadiately bought an 8kg, and quickly found a the need for a 12kg and 16kg. The strength gains were amazing, the lean muscle gain was amazing, and working out was now amazing.

Advancing through the bells was, at times, difficult but I knew I could do more. I had crossed paths with multiple people who knew I could do more as well. I trusted that and I went with it. Working with the 24kg regularly has made me the strongest I have ever been and I am feeling great too.

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It’s no secret that the sport of MMA has been unleashed, and the fans are popping up everywhere. Within the past few months women’s MMA has gained popularity as well, and it seems like these girls are really working on their strength and conditioning. It might just seem like they are since we’re only seeing one women’s bout and multiple men’s but regardless the display is noticeable. (Likewise for those who aren’t incorporating any strength and conditioning.)

The benefits of having a good conditioning program that supplements any martial art training are two fold. Having the strength and stamina to out last your opponent is crucial. Think about it, if your skill level is identical to the person’s you are fighting, or worse yet it’s better, and you lose because you got tired, you could have (should have) done something about that.

Secondly, if you’re already training a martial art you’ve more than likely seen your fitness level increase. Why not have your health and fitness levels increase even more by including a simple yet effective conditioning program?

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