Maximize Your Time In The Gym

Throughout social media you constantly see posts of how much time your friends spend at the gym. 

"Just got done lifting for 3 hours! #gymratproblems #swag"

Now this is impressive to some, but sometimes less is more. When it comes to training or working out, quality is just as important as quantity if not more. If you are doing high quality thought out training, you shouldn't be at the gym for more than an hour or an hour and a half tops, decreasing the amount of time you are catabolic. Your brain disconnects from what you were just doing when you slide open your phone to see the latest facebook update. Then, you transform your 1 minute rest to 5 between each set, so unless you are an Olympic lifter that takes 3-5 minutes to fully recover between sets, you are wasting your time. 

Here are five things you can do right now to maximize your time in the gym:

1. Time Your Rest - Use a timer, preferably a watch to time your rest in between sets. This will help you stay concentrated and keep you from getting distracted. Also, it is an important tool in staying consistent between sets, your repetitions will vary week to week if you mix your rest time from 1 minute to 5 during the same workout. A basic rule of thumb would be 0-60 seconds of rest when training for strength endurance, 1-2 minute rest for hypertrophy, and 3 minutes for maximal strength training. Each serves a purpose, which I will touch upon in a separate blog post. 

2. Plan Your Workout - This doesn't mean "Today is chest and triceps". Plan which type of workout you are going to do, the exercises, sets, repetition range, intensity, tempo, and rest time of each.

3. Know the Purpose of Your Workout - Specificity is key in training. As a sprinter you probably just wasted an hour of your day if you stayed on the treadmill going at a slow, steady pace. Know your goal, and which type of exercises are needed to accomplish this goal. Be specific, be goal oriented, and be realistic. In turn, you will maximize your workout. 


4. Find a Trainer - 1 on 1 training could be crucial. Not only will you get personal attention every minute of your workout, you have someone to make sense of everything you are doing. Having someone prescribe a goal-oriented plan specific to you will cut out exercises that give little to no benefit. Like stated before, you should know why you are doing the exercise prescribed, the number of sets, the repetition range, intensity, and rest time. A trainer will personalize each aspect to fit your goal and take away all of the guess work. Having a professional hold you accountable could make the difference between slacking and pushing towards your next personal best.

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5. Super-Set it up - I have been running into the problem of getting anxious in between sets to go again. If you know you are doing multiple muscle groups during your training session, you can significantly decrease your time spent in the gym by doing circuit training and super-setting your exercises. Doing this, you increase the amount of work done in less time, challenge yourself, and stay engaged. 

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-Written by Paul Banasiak

Be The Role Model You Once Looked Up To

I believe this video portrays the struggle, the determination, the love, and the beauty of this sport. The battle is fought before the actual fight in the gym, inside your head, and even after when you see your mistakes. What makes the experience unique is the roller coaster of beautiful events, the determination in both fighters' eyes, the will to step in the ring and do something extraordinary, to paint an astonishing masterpiece within the arena, and to see how it affects others thereafter. Become one of the people you look up to, be that person in hope of being able to return the favor to others. It is a domino effect with unlimited potential, and it starts with you.

Once again keep in check as we will be posting weekly if not daily.

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-Written by Paul Banasiak

Interview with Mark Dellagrotte

Our First Interview is up!

We got a chance to catch up with Kru Mark Dellagrotte after he taught a seminar at the grand opening of Thornton Martial Arts and Fitness (Sityodtong CT) earlier this month.

Mark's Background:After living in Thailand and training under Kru Yod Tong, Mark brought the Sityodtong style back to the United States. He has created a name for himself as an elite trainer, producing multiple champions, UFC fighters, and changing the fight game in America.

Mark discusses traveling and training in Thailand, his current events, training Kevin James, advice for young fighters, working with the UFC, the grand opening of his affiliate gym, and his take on Glory Kickboxing.

Once again keep in check as we will be posting weekly if not daily.

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-Written by Samantha Abrams & Paul Banasiak

Grand Opening of Thornton Martial Arts & Fitness

Happy Grand Opening to Thornton Martial Arts & Fitness, home of Sityodtong Connecticut!

I would first and foremost like to say that I am so thankful and honored to be a part of such an amazing fight family and team. Ed and Lynda Thornton have done an absolutely amazing job of creating a well rounded, functional, beautiful, and successful gym. They have taken a dream and turned it into reality, truly inspiring.


Me, Kru Ed Thornton & Master Lynda Thornton

In my time working within fitness facilities, I have had the chance to attend and help run many grand opening events, but none quite like this one. The Thornton's have put in countless hours and sleepless nights working their butts off to get their gym up and running, and boy have they done an exceptional job.

Yesterday, May 16th, was the official ribbon cutting ceremony at Thornton Martial Arts and Fitness. Typically ribbon cutting ceremonies are more or less a picture op and a chance to get to meet town officials and chamber of commerce members, nothing too special. But the Thornton's had a much better idea for their ceremony. Ed and Lynda put together a great line up of demonstrations, as well as a list of speakers to help welcome the gym to the town of East Hartford. Students wowed the Mayor and town officials with demonstrations of Muay Thai techniques, Tang Soo Do moves, and board breaking. We were joined by great speakers who welcomed Ed and Lynda to the town of East Hartford with open arms. It was the most energized and exciting ceremony I have ever had the pleasure to be a part of.


Fast forward to today, May 17th. The gym opened up its doors bright and early and started with kids karate classes. 11:00 am rolls around and we had the great pleasure to participate in a 2 hour Muay Thai seminar with Kru Mark Dellagrotte from Sityodtong Boston.

For those of you who are not familiar with Mark, he is a top MMA and Muay Thai trainer having worked with several UFC fighters, movie stars like Kevin James, and top local talent.

The night closed out with a series of Muay Thai and BJJ matches. Connecticut fighters represented their schools while earning experience in the ring. Each match was fought hard and with respect, every competitor walked away having learned something new, and with the ability to call their opponent a friend. More pictures from the grand opening will be up soon. Also, stay tuned for a video interview with Kru Mark Dellagrotte. Sawadee Krap everyone! Train hard, fight easy. 

Post ribbon cutting ceremony with town officials, friends, and family.

Once again keep in check as we will be posting weekly if not daily.

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-Written by Samantha Abrams

Let's Go Natural!

Its time to talk about the Natural stuff...

Over the past several months Paul and I have been doing a lot of research on different diets and, supplements, and all natural ways to treat common illnesses. To my surprise this is a topic that I have become increasingly curious about and interested in. 

We have decided that there is no better way to learn about something than to try it!!

Have a little background story about me...

I have always struggled with my diet. In high school I found myself putting on quite a bit of weight and starting to have very bad anxiety. I did minimal research and decided to change up my diet to eat more veggies and fruits, and stop drinking juice and soda. That made me lose a bit of weight but it didn't make me feel any better, I still had no energy and anxiety out the wazoo! I began taking medication to treat anxiety about 3 years ago when I felt I had no other options. Over the course of the next several years I became a huge fitness enthusiast and learned a lot about health and wellness. I lost a ton of weight and got to know my body better than ever! I've learned that my body does not digest gluten very well, and by that I mean when I eat anything with gluten I look like I am 6 months pregnant. I have also discovered that my moods and energy levels are directly correlated to what I am putting in my body. Once I cut out gluten completely and started focusing on eating "clean" I felt my energy levels feeling better than ever! Although my weight is fluctuating, the only real unwavering aspect has been my anxiety, which I still take medication for. 

Fast forward to present day...

These days my diet is looking pretty good. I am gluten free, and for the most part dairy free (minus a few slip ups with my biggest weakness... ice cream). Besides that I eat mostly veggies and fruits, throw in a few carbs (maybe one meal with rice or quinoa) and then the occasional protein. Compared to the majority I would say I eat really well! With all of that being said I still notice that things do not feel 100%. I still get bloated and have issues with my stomach, my weight still fluctuates as well, and to top all of that off my anxiety is still not under control without medications. So I have finally decided to do something about it...

Here's my plan: Vitamin therapy & going Vegetarian... kinda

So much of what I am learning about health and wellness revolves around the human body's ability to heal itself. As long as we can provide our body the appropriate amount of nutrients, there is no reason that we shouldn't feel great every day. 
I have had a growing interest in vitamin therapy for some time now, but it was not until watching the documentary Food Matters that I decided to take a leap of faith and try to cure my anxiety without medication. Studies show that Niacin (commonly known as B3) has the ability to greatly reduce anxiety and depression. I am no scientist, but from all my reading I have come to understand the basics behind this theory. Niacin's ability to increase blood flow, reduce blood pressure, eliminate excess adrenaline, and regulate hormones can contribute to feelings of relaxation, and in turn decrease anxiety and depression. So an all natural way to reduce and possibly cure my anxiety?... How could I say no?  I will be periodically documenting how my new vitamin therapy is going, hopefully I'll be reporting good news!
 

Now, here is a little bit about my choice to go vegetarian.. sort of. When I began to have some interest in a vegetarian diet I slowly started to learn that there are many different kinds of "vegetarians". You have people who won't eat any animal products, or the people who will eat fish (also known as a pescetarian). I have made the decision to become a fish eating vegetarian myself. Now, Paul and I have done quite a bit of research on this topic and have learned some amazingly interesting facts about the meat we eat and its possible effect on the body. The meat packing industry here in the U.S.A.  has lowered its standards so much so that other countries won't accept our meat... that has to be saying something. I won't bore you or preach to you about all the terrible things that happen to these animals, or about the food that they are getting fed... I will simply leave that up to you to research and discover for yourself. BUT what I will tell you are some of the wonderful benefits of eating less meat!
1. Eating less fatty red meat reduces your chance for heart disease (the number one killer of women)
2. Lower your risk of cancer. Studies show that individuals who eat red and processed meat are more likely to have cancer. Hormones added to artificial feed of animals can in turn raise hormone levels in the individuals who consume said animal.
3. Reduce your allergens. It is proven that individuals who eat less meat, dairy, eggs and other animal products have fewer runny noses and less congestion.
4. Keep your hard earned muscles! Eating a diet rich in leafy greens, fruits, and vegetables can help prevent the onset of muscular degeneration.
5. Stay at a healthy weight. Many popular studies show that people with a diet that does not contain meat have a lower body mass index. (Usually an indicator of healthy weight and low body fat)
6. Have better hygiene! People who consume less animal products have healthier skin and hair, they also produce less body odor and have better smelling breath!
7. Have more energy! One interesting fact I learned is that our bodies attack processed foods as if they are a virus or infection by sending white blood cells to attack it.  Having a diet that is 51% or more of raw foods will allow your body to naturally level out hormones as well as use its energy for processes and activities that matter.
Now these are just a few of the reasons I have decided to give this a try, I will be sure to keep you posted on how it is going for me and Paul!

Wish us luck!

Once again keep in check as we will be posting weekly if not daily.

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-Written by Samantha Abrams

Training and Recovery: What Is Your Method? (Part 1)

Being in the fight game puts us in a whole new bracket when it comes to risk. I have always been a firm believer and often hypocrite in believing in prehab before rehab. Not always taking the best precautions I have ended up with knee surgery, multiple ankle sprains, and broken toes. Listed below are in my opinion the top 5 prehabilitation methods. What other recovery methods do you use?

Prehabilitation

1. Warm up - In my opinion the number one most important method of avoiding injury. Increasing core temperature and promoting circulation is crucial in delivering oxygen and nutrients to your musculoskeletal system. Most think of only the anatomical aspect of a warm-up, however, stimulating the nervous system is an equally important reason. I am not a morning person, and with that said... without jump roping before teaching class in the AM, I would never be able to get my brain going.


2. Start with the basics - simply the principle of progression. Before experiencing excessive soreness from minor muscle tear damage, easy yourself into the regimen, this will be easier for previously conditioned athletes, but the title should explain itself.

3. Liniment Oil - Great for relieving aches and pains. I use it to warm up my body before hard sparring sessions and fights. Great tool if you don't want to waste energy hopping around to keep warm in a cold locker room before an event. There are several types and brands, your local pharmacy will carry them, but most fighters use the oil imported from Thailand called Namman Boxing Liniment.

4. SMR (Foam Rolling) - Say goodbye to mostly all of your knots and tight spots located in the muscle tissue, and I'm sure you will feel it is saying FUCK YOU back as you get it out. Foam rolling has recently become a very popular form of both PREHAB and REHAB also known as self-myofascial release. Awesome tool for improving flexibility, function, performance, and reducing injury.

5. Competent Coaching - I wouldn't say you're wrong if you argued this is the number one prehab method. No precautions that you take will help you if your trainer or coach isn't competent and can see your individual needs. A good trainer or even partner will effectively communicate with you to make sure you execute the technique correctly, keep you from creating future muscle imbalances, and give you accurate feedback.

Once again keep in check as we will be posting weekly if not daily.

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-Written by Paul Banasiak

What To Expect

Our mission in this blog is to stimulate thought, to provide information, and to bring a community of like-minded people together. We will discuss and share our opinions on all things LIFE. We both believe life should be appreciated and treasured, most people miss out on the importance on why we are here. The purpose will be to stimulate thought with current information on fitness, nutrition, Muay Thai, MMA, and anything else we find interesting. Lets get creative.

Photo: Paul Banasiak

Now this doesn't mean it's the typical blog about, "You should do this, this way, because you read it here."

You will read about our opinions, in which we hope your's differ from or agree with, nonetheless, the purpose is to get you interested in the important or entertaining topics.

A quick breakdown of things to expect:

-Current Events

-Nutritional information

-Nutritional reviews (diets, supplements etc)

-Fitness (Routines, technique, how-to, fads, news)

-Muay Thai (News, fighters, how-to, local promotions, training)

-MMA (News, fighters, how to, local promotions, training)
-Fighter Interviews                  
-Life (Pretty obvious, covers it all)

Once again keep in check as we will be posting weekly if not daily.

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-Written by Paul Banasiak

-Photos By: Paul Banasiak