Looking to level up your performance, recovery, and overall wellness? It’s time to tap into biohacking—the high-performance habit stack that maximizes every minute of your week.
Whether you’re an athlete chasing your next PR or a busy professional trying to stay sharp, incorporating simple biohacks into your training schedule can unlock next-level results. Here's how to structure a full week of fitness with smart, sustainable biohacks that supercharge your body and mind.
 
**🧠 What Is Biohacking?**

Biohacking is the art and science of optimizing your body’s systems for better energy, performance, and longevity. It combines proven tools like red light therapy, cryotherapy, cold exposure, and meditation with functional training to help you recover faster, think clearer, and train harder.
The best part? You don’t need to overhaul your entire life. Just stack one or two biohacks onto what you're already doing—and let the compound gains kick in.
 
**🗓️ Your Weekly Biohacking + Training Blueprint**

Here's an example of how to integrate biohacks into a weekly fitness routine:
 
**Monday: 💪 Strength Training + 🔴 Red Light Therapy**

Start the week strong. Crush a weight session, then hit red light therapy to support muscle recovery, reduce inflammation, and boost cellular energy (mitochondria love it!).
 
**Tuesday: 🔥 HIIT + ❄️ Cryotherapy** 

Go hard with high-intensity interval training, then drop into the cold. Cryotherapy promotes muscle repair, slashes soreness, and fires up your nervous system for fat-burning efficiency.
 
**Wednesday: 🧘 Core + Pelvic Floor Training**

Shift the focus to stability and control. Engage the deep core and pelvic floor muscles for injury prevention and improved posture—key for anyone who lifts, runs, or sits all day.
 
**Thursday: 🦾 Mobility + 🧘 Meditation**

Think of this as your recovery reboot. Open up tight hips, shoulders, and spine, then reset your mental game with guided meditation. Stress management is a biohack in itself.
 
**Friday: 💥 Strength Training + 🧊 Cold Shower**

Finish the week with power. After your workout, hit a cold shower for a natural dopamine spike, immune system boost, and enhanced circulation.
 
**Weekend: 🌿 Rest, Nature, and Antioxidant-Rich Foods**

Biohacking isn’t just about doing more—it’s about recovery, too. Go outside, walk barefoot, eat real food, and give your body space to rebuild stronger.
 
**🔁 Why This Routine Works**

This weekly plan blends science-backed training with targeted recovery tools, creating a sustainable, energizing rhythm. You’re not just working out—you’re upgrading your biology. This is the foundation of long-term transformation.
 
**⚡️Final Thoughts: Biohack Your Way to Better Results**

When you combine strength, sweat, and science—you don’t just train, you evolve. Integrating biohacks into your weekly routine helps you recover faster, train smarter, and show up stronger in every area of life.

So whether you're hitting the weights, dialing in your mindset, or jumping into the cold, make each move count.
 
**Ready to train like a high performer? Start stacking these biohacks into your week and watch what happens.💥**


How to Integrate Biohacks into Your Weekly Fitness Routine


Pix11's Ben Aaron recently visited [UFC GYM Long Island](https://www.ufcgym.com/locations/long-island), one of the premier fitness centers in the area, to experience the gym’s extensive amenities and diverse fitness programs. During his visit, Ben spoke with Johanna Buchberg , a UFC GYM Team Member, who introduced him to the state-of-the-art 45,000-square-foot facility. The gym features cutting-edge fitness equipment, including a brand new turf, new advanced weight machines, and a wide range of personal training options. [UFC GYM Long Island](https://www.ufcgym.com/locations/long-island) stands out for its emphasis on [YOUTH FITNESS PROGRAMS](https://www.ufcgym.com/classes/youth), offering various classes designed to promote healthy lifestyles for children and teenagers. From martial arts training to strength and conditioning workouts, UFC GYM provides members with an unparalleled fitness experience. Whether you're looking to improve your cardio endurance, build muscle, or get your kids involved in youth sports training, [UFC GYM Long Island](https://www.ufcgym.com/locations/long-island) has everything you need to achieve your fitness goals.

Watch the full video below!

Pix11's Ben Aaron Visits UFC GYM Long Island


UFC GYM's CEO, [Adam Sedlack](https://www.instagram.com/ceoufcgym/), as been named by [**The Enterprise World**](https://theenterpriseworld.com/adam-sedlack-leads-ufc-gym/) as one of the *Most Inspiring Fitness Industry Leaders to Watch in 2025*. In the article, Adam emphasizes that effective leadership requires a balance of inspiration, education, process, and accountability. He believes that leading with passion and purpose is essential for success. Sedlack's approach to leadership is characterized by empathy and vision.

Read the full article [HERE](https://theenterpriseworld.com/adam-sedlack-leads-ufc-gym/).

[![Adam Sedlack on Cover of Enterprise World](/images/news/adam-enterprise-world-cover.webp)](https://theenterpriseworld.com/adam-sedlack-leads-ufc-gym/)

Adam Sedlack Featured in The Enterprise World's Most Inspiring Fitness Industry Leaders to Watch in 2025 List

They say, those that work out together stay together. [KLAS-Las Vegas](https://www.8newsnow.com/video/couples-workout-at-ufc-fit-centennial/10459290) highlights some of our UFC GYM members who are couples and why they are skipping dinner dates or drinks to break a sweat this Valentine's Day. Christopher Ortega, [UFC FIT Centennial](https://www.ufcgym.com/locations/las-vegas-centennial) General Manager joined KLAS to share the details. Watch the full video below!  

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Couples Workout At UFC Fit Centennial

As a martial arts master and dedicated UFC GYM Corona member, we had the opportunity to sit down with Gus Duran—three-time *Ultimate Fitness Challenge* participant and reigning **2025 Ultimate Fitness Challenge Champion**—to gain insight into his journey and how he embodies the *Train Different* philosophy.

From his first day at UFC GYM to becoming a champion, Gus shares what sets this community apart, his favorite workouts, and advice for those looking to take their training to the next level.

**What inspired you to join UFC GYM, and how long have you been a member?**
After years of feeling like just another face in the crowd at a traditional gym, I knew I needed a change. That’s when I discovered UFC GYM, and it’s been a game-changer. Nearly a decade later, I’m still a proud member and haven’t looked back since.

**What’s your favorite type of workout or class at UFC GYM?**
My favorite class to take is DUT and it has been the class that changed my fitness journey.

**What sets UFC GYM apart from other fitness experiences you've had?**
UFC GYM is more than just a gym - it’s a supportive community that I’m proud to be a part of. What I love most is the camaraderie among members. We genuinely care about each other’s progress, offer motivation, and celebrate each other’s successes. It goes beyond just working out; it’s about inspiring and uplifting one another.

**What advice would you give to someone thinking about joining UFC GYM?**
If you are thinking about joining UFC GYM, that’s a sign that you need to do it! If you are just starting your fitness journey or you are a more advanced athlete, UFC GYM has something for everyone. It’s a very welcoming gym and a great community to been a part of.

**If you could train with any UFC athlete, who would it be and why?**
If I could train with any UFC GYM athlete it would be with Jung Chan-sung aka The Korean Zombie.

Member Spotlight - Gus Duran

The Big Game is here, and it's time to enjoy the excitement, the commercials, and, of course, the delicious game-day snacks. But just because it's a day of indulgence doesn't mean you have to sideline your fitness goals. With a few simple strategies, you can stay active and healthy while enjoying every moment of the big game.

**Game Day Warm-Up**
Get into the spirit with a quick pre-game warm-up! These exercises will get your energy up and set the tone for an active day:
* **Quarterback Throws:**Grab a medicine ball or any weighted object and perform rotational twists to mimic a quarterback throwing motion. Do 3 sets of 10 reps on each side.
* **Touchdown Lunges:** Perform forward lunges, raising your arms like you're signaling a touchdown. Aim for 3 sets of 12 reps per leg.
* **High Knees Drill:** Run in place with high knees for 30 seconds to mimic a football drill. Repeat 3 times.

**Commercial Break Workouts**
Why not use those frequent commercial breaks to sneak in some exercise? Turn these short breaks into a fun, fitness-focused challenge:
* **Car Commercials:** Do 10 push-ups every time you see a car ad.
* **Touchdown Replays:** Hold a plank for the duration of the replay.
* **Snack Ads:** Do 15 squats whenever there's an ad for chips, pizza, or drinks.
* **Half-Time Challenge:** Use the extended half-time to complete a quick circuit: 20 jumping jacks, 15 burpees, and 10 sit-ups. Repeat twice!

**Healthy Game-Day Snacks**
Big Game snacks are often indulgent, but you can enjoy the flavors of the day without going overboard. Try these healthier alternatives:
* **Baked Buffalo Cauliflower:** Toss cauliflower florets in hot sauce and bake until crispy. A great substitute for traditional wings.
* **Turkey Chili:** Make a hearty, protein-packed chili using lean ground turkey and plenty of veggies.
* **Air-Popped Popcorn:** Season with spices like smoked paprika, garlic powder, or nutritional yeast for a tasty twist.
* **Veggie Platter with Greek Yogurt Dip:** Pair colorful veggies with a tangy, protein-rich dip made from Greek yogurt and ranch seasoning.

**Post-Game Recovery**
After the game, take time to recharge. Whether you’ve indulged in a few extra snacks or celebrated your team's victory, recovery is key:
* **Hydrate:** Drink plenty of water to counteract salty snacks and any celebratory drinks.
* **tretch It Out:** Do a 10-minute stretch routine to relax tight muscles and reduce tension.
* **Plan for the Week Ahead:** Use the excitement of the Big Game as motivation to tackle your fitness goals in the coming week.

The Big Game is all about having fun, but that doesn't mean your fitness goals have to sit on the bench. With a little creativity, you can enjoy the festivities while staying active and feeling great. So grab your favorite jersey, gather your friends, and make this Big Game one to remember—on and off the field!

Big Game Fitness - How to Stay Active and Healthy While Enjoying the Game

Our very own UFC GYM CEO, [Adam Sedlack](https://www.instagram.com/ceoufcgym/), sits down with David Sliman on the [Unfinished Business podcast](https://www.youtube.com/watch?v=N-zRByYJDto) to share his journey from starting in gyms to leading a global powerhouse. He opens up about how UFC Gym is revolutionizing the fitness world by combining physical and mental transformation. From training philosophies to leadership evolution, Adam’s story is packed with lessons for aspiring entrepreneurs and fitness enthusiasts alike.

*"When you feel good mentally, physically, emotionally about yourself, your entire influence or circle changes the way they look at you because all of a sudden you become this emergent force of positivity, energy where people attract you" - Adam S*


Watch the full podcast below!

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UFC GYM CEO Adam Sedlack on the Unfinished Business Podcast

UFC GYM is expanding and opening a new, state-of-the-art training facility in [Pinellas Park, Florida](https://www.ufcgym.com/locations/pinellas-park). This facility will serve as both a training hub for athletes and a community-focused space for UFC fans. The 40,000-square-foot complex will feature a variety of amenities, including a full-sized octagon, fitness center, and training areas for martial arts, fitness, and recovery. It is part of UFC’s strategy to bring the sport closer to its fanbase and provide opportunities for local athletes to develop their skills under the guidance of top trainers.

Scheduled to open in 2024, the facility is expected to create significant economic growth in the region by attracting both visitors and new business. It will also be a central location for the UFC’s popular brand of fitness and combat sports programming, offering a wide range of services for people of all skill levels. The opening of the Pinellas Park facility is part of a broader effort to grow UFC's presence in key markets across the U.S., helping the organization continue to thrive as a global sports brand while supporting community engagement and local talent development.

Read the full article [HERE](https://stpetecatalyst.com/ufc-branded-facility-to-open-in-pinellas-park/).

UFC GYM to Open in Pinellas Park Florida

The start of a new year is a time for fresh beginnings, and many of us set ambitious resolutions to improve our lives. However, studies show that most resolutions fail by February. To help you stick to your goals and create lasting habits in 2025, here are 10 actionable tips: 

**1. Start Small**

Setting an ambitious goal is exciting, but it can also be overwhelming. Break your resolution into smaller, manageable steps. For instance, if your goal is to exercise regularly, start with 15 minutes a day and gradually increase the duration. 

**2. Be Specific**

Vague resolutions like “get fit” or “save money” are hard to measure. Instead, define your goal clearly. For example, “Go to the gym three times a week” or “Save $200 per month.” 

**3. Write It Down**

Writing down your goals makes them more concrete and helps you stay accountable. Keep your list somewhere visible, like on your fridge or in your planner, to remind yourself of your commitment. 

**4. Make a Plan**

A resolution without a plan is just a wish. Outline the steps you’ll take to achieve your goal and set deadlines. For example, if you’re learning a new skill, schedule weekly practice sessions and track your progress. If your goal revolves around health and wellness, plan your gym visits, meal preparation, and relaxation time in advance. 

**5. Focus on One Goal at a Time**

It’s tempting to tackle multiple resolutions at once, but this can dilute your focus. Concentrate on one goal and give it your full attention before moving on to the next. For example, prioritize building a consistent gym routine before adding another habit like meal prepping. 

**6. Create a Support System**

Share your resolutions with friends or family who can encourage and hold you accountable. Alternatively, join a group or community with similar goals for motivation and support. A workout buddy or wellness group can make gym visits and health goals more enjoyable. 

**7. Use Habit-Tracking Tools**

Track your progress with apps, journals, or habit-tracking charts. Monitoring your actions helps you stay consistent and provides a sense of achievement when you hit milestones. For fitness goals, apps that track workouts or steps can be especially helpful. 

**8. Anticipate Challenges**

Setbacks are inevitable, so prepare for them. Identify potential obstacles and brainstorm strategies to overcome them. For instance, if you’re trying to hit the gym regularly, plan for busy days by having a quick home workout option or a packed gym bag ready. 

**9. Reward Yourself**

Celebrate small wins to keep yourself motivated. Rewards don’t have to be extravagant—treat yourself to a favorite activity, a relaxing evening, or a small gift when you reach a milestone. For health-related goals, consider rewards like new workout gear or a relaxing spa day. 

**10. Be Kind to Yourself**

Perfection isn’t the goal. If you slip up, don’t dwell on it. Acknowledge the setback, learn from it, and refocus on your goal. Consistency over time matters more than one-off lapses. 

**Bonus Tip: Start Now** 

By approaching your resolutions with intention and strategy, you can create lasting habits and make 2025 a year of growth and success.  

10 Tips to Stick to Your New Year’s Resolutions and Build Good Habits in 2025


This month's Member Spotlight, we’re excited to feature Kim Lee, International DJ, Music Producer, Actress & TV Host. UFC Gym CEO Adam Sedlack sits down with Kim to share her incredible journey into MMA training and the sense of empowerment she’s found along the way. Kim opens up about her passion for martial arts, the challenges she’s overcome, and the confidence she's built both inside and outside the gym. UFC Gym has become her refuge, where she’s not only pushing her limits but also embracing the strength that comes from the community and training. Watch the full interview to hear Kim's inspiring story and learn how she's transformed both physically and mentally through the power of TRAINING DIFFERENT. 

<iframe width="560" height="315" src="https://www.youtube.com/embed/jIdpgi8sLqk?si=PBmn6bQuWigrtCmu" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" referrerpolicy="strict-origin-when-cross-origin" allowfullscreen></iframe>


Member Spotlight - Kim Lee

As 2025 begins, many are setting New Year's resolutions focused on health, but experts suggest that making specific, realistic goals can prevent overwhelm. Health leaders emphasize the importance of regular exercise, particularly for those with underlying conditions like diabetes. The American Diabetes Association recommends at least 150 minutes of moderate-intensity exercise per week, highlighting how even small amounts of activity can help prevent conditions like Type 2 diabetes. With 37.3 million people in the U.S. living with diabetes, including a higher prevalence among Hispanics, staying active is critical for prevention.

At [UFC Gym in the City of Industry](https://www.ufcgym.com/locations/city-of-industry), members like 60-year-old Rick Cordon, who has been living with Type 2 diabetes for a decade, are committed to staying fit and healthy. Cordon’s story reflects how regular exercise can empower individuals to take control of their health and continue enjoying life.

Click on the video below to watch the full segment.

[![UFC GYM Member Rick Cordon Working out at UFC GYM City of Industry](/images/news/spectrum-play.webp)](https://spectrumnews1.com/ca/southern-california/health/2025/01/01/new-year-resolutions-for-your-health)

UFC GYM Highlighted in Spectrum News Segment, Promoting a Healthy Lifestyle Heading Into 2025


Alright fam, December is here, and we’re not about to let holiday cookies ruin all your gains. 🎅 Whether you're hustling to hit PRs before 2025 or just need a reason to escape those awkward family dinners, UFC GYM has your back with all the holiday vibes. 

**🎄 12 Days of Glow-Ups**

Forget partridges and pear trees—our 12 Days of Fitness Challenge is where it’s at. Each day = a new workout to keep you in beast mode. Think kettlebell swings, boxing combos, and burpee madness. Crush it all, and you might just end up on Santa’s swole list. 

**🥊 Fight the Holiday Feels**

Feeling stressed? Hit the bag. Feeling lazy? Hit the bag. Feeling too jolly? You guessed it—hit the bag. Our holiday-themed classes will keep you hyped and off the couch. Bonus: Our playlists slap harder than Mariah Carey in December. 

**🎅 Festive Fam Vibes** 

Got little humans running around? Bring them to Kid’s classes, where they’ll run reindeer relays, dodge "snowballs," and totally crash when they get home. You're welcome. 

**🍪 Cookies, but Make It Balanced**

Pro tip: You can have your gingerbread and eat it too. Our coaches have some 🔥 hacks to balance the sweet treats with savage workouts, so you can stay on track and flex on your holiday pics. 

**❄️ Manifest Those 2025 Goals**

No cap—December is the time to plan your glow-up. Join our Vision Board & Gains Workshop to set goals, create the ultimate 2025 vibe, and maybe even find a swolemate in the process. 

**🎁 UFC GYM Holiday Plug**

Fitness > socks, period. Snag a gift card for your gym buddy or treat yourself to a membership upgrade because you deserve it. (Psst… deals this good won’t last long.) 
 

✨ So what’s the vibe? December’s about balance—work hard, play harder, and don’t sleep on your goals. Come through, sweat it out, and finish the year stronger than ever. 

**Let’s go, legends. 
Train Different. Stay Lit. Empower Yourself.**

Sleigh the Holidays at UFC GYM - Sweat, Sip, and Stay Lit This December!

Brayan Ramirez recently won three gold medals at the 2024 Jiu Jitsu World League Pan American Tournament. We caught up with him to discuss his fitness and MMA journey, including how he lost 80 pounds and developed a strong mindset to *TRAIN DIFFERENT*.

**What inspired you to join UFC GYM?**

I was at a point in my life where I was living an unhealthy lifestyle with drinking alcohol on a consistent basis. I wanted to prioritize my health and find something to do to take care of my body and do better for myself. I think I’m about a year and a half sober now so that’s something that I’m proud of.  

**What’s your proudest fitness achievement?**

That’s a really tough question. I have so many things to be proud of that I don’t credit myself to honestly. From losing 80 lbs to developing a really strong mindset that anything is possible if you just put in the work. There’s just so many things to reflect and tell myself, “wow, who would’ve thought.”

**What keeps you motivated?**

This one is a bit personal but it honestly goes back to when I was a kid. From someone who was always around people who settled for less and never really took the risk to do better. I always get upset that people would give up on their dreams and would settle for less and I want to prove to people that no matter where you started, if you always give it your all, then you’re going to see results and succeed. 

**Why UFC GYM?** 

There’s no community like UFC GYM. Everyone is so welcoming and supportive of each other. Even if some of us have our days, we always have each other back to support each other and that’s hard to have at a gym. Every time I go to the UFC GYM I always have an opportunity to learn something. I’m forever grateful that I get to be apart of that community.

Member Spotlight - Brayan Ramirez

Thanksgiving is just around the corner, which means food, family, and a lot of fun. But let’s face it – the holiday season can be a challenging time to stay active and healthy. Between busy schedules and delicious feasts, fitness routines often fall by the wayside. Here’s why working out around Thanksgiving is so important for both body and mind, plus a few tips on how to stay active without sacrificing the fun of the holiday. 

**1. Countering the Big Feast** 
Thanksgiving meals are known for being indulgent – and for good reason! It’s a time to celebrate with friends, family, and food. However, by staying active before, during, and after Thanksgiving, you can better balance out those extra holiday calories. Exercise not only helps prevent excessive weight gain, but it also promotes metabolism, meaning your body is better equipped to handle the feast. 

**2. Boosts Energy and Reduces Stress**
The holidays can be both exciting and stressful, especially if you’re hosting or traveling. Physical activity is one of the most effective ways to reduce stress, improve mood, and boost energy levels. When we exercise, our brains release endorphins – the “feel-good” hormones that help counteract stress and fatigue. By staying active, you’ll be able to approach Thanksgiving with more energy and positivity. 

**3. Improves Digestion**
After a hearty Thanksgiving meal, many of us feel sluggish and bloated. Exercise can help! Moving your body, whether through a brisk walk or a post-dinner stretch session, encourages healthy digestion and circulation, reducing that heavy feeling that often comes after indulging. 

**4. Keeps You Connected to Your Routine**
Thanksgiving may only last one day, but the holiday season can extend for weeks. Maintaining some form of workout routine during Thanksgiving helps keep your fitness habits on track and makes it easier to get back into the groove afterward. Even a short workout helps reinforce your commitment to your health and fitness goals, no matter what time of year it is. 

**5. Brings People Tog**ther 
Fitness can be a fun, social part of your Thanksgiving traditions. Whether it’s a family Turkey Trot 5K, a game of football, or a hike with friends, being active together can strengthen bonds and create lasting memories. And if you’re in a gym community, don’t miss out on any Thanksgiving-themed group workouts – it’s a great way to stay motivated and share the holiday spirit. 


**Thanksgiving Fitness Tips:**

*1. Try a Morning Workout:* Start your day with a workout to boost your energy for the festivities ahead. Even a quick 30-minute session can help set the tone for a balanced day.

*2. Incorporate Movement into Your Celebration:* Plan active family activities like a backyard football game, a nature walk, or even a post-meal stroll. These moments get everyone moving and add a unique touch to the day

*3. Choose Workouts You Enjoy:* Thanksgiving isn’t the time for grueling workouts. Pick activities that feel fun and satisfying, so working out feels like a treat instead of a chore.

*4. Stay Hydrated:* Drinking water is especially important on Thanksgiving. It supports your body’s energy levels, improves digestion, and can even help reduce post-meal bloating.

*5. Don’t Stress Over Perfection:* Thanksgiving is all about gratitude and enjoyment. Don’t stress if your workout isn’t your usual intensity or duration – just moving your body is beneficial.

Stay Active, Feel Great - The Importance of Working Out Around Thanksgiving

If you’re looking for a delicious and nutritious post workout smoothie, look no further than this Frankenstein Smoothie! Packed with protein, fiber, and essential vitamins, this smoothie is perfect a post-workout snack. Let’s dive into why this monstrous blend is a must-try.

**Why Choose This Smoothie?**

*Nutrient-Rich Ingredients:* With ripe bananas and sweet mangoes, you’re not just getting great flavor; you’re also loading up on vitamins and antioxidants. The spinach adds a boost of iron and fiber, making this smoothie a well-rounded choice.

*Protein Power:* [dotFit’s Pre & Post Workout Formula - Vanilla](https://www.dotfit.com/PrePost-Vanilla) will give you a significant protein punch, helping with muscle recovery and keeping you full longer.

*Customizable:* Whether you prefer a thicker consistency or a refreshing, icy texture, this smoothie can be easily adjusted to suit your taste. Just tweak the amount of almond milk or ice cubes!

**Ingredients You'll Need**

1 scoop [dotFit Pre & Post Workout Formula - Vanilla](https://www.dotfit.com/PrePost-Vanilla)

1 ripe banana (frozen or fresh)

1/2 cup sweet mango chunks (fresh or frozen)

1 cup fresh spinach leaves

1/2 cup unsweetened almond milk (or any milk of choice)

1/4 cup Greek yogurt (optional for extra creaminess)

1 tsp honey or maple syrup (optional, for added sweetness)

A handful of ice cubes (optional for a colder texture)

**How to Make It**

*1. Blend the Base:* Start by adding the almond milk, banana, mango, spinach, and protein powder to your blender. This combination forms the creamy base of your smoothie.

*2. Add Extra Creaminess:* If you want a richer texture, toss in the Greek yogurt and a touch of honey or maple syrup for sweetness.

*3. Blend Until Smooth:* Begin blending on low speed, gradually increasing until everything is well-blended and creamy. You want a smooth, luscious texture!

*4. Adjust Consistency:* If the smoothie is too thick for your liking, simply add more almond milk. For a frostier drink, throw in additional ice cubes.

*5. Serve and Enjoy:* Pour your vibrant smoothie into a glass and enjoy the burst of flavors!

This **Frankenstein Smoothie** is not just a treat for your taste buds; it’s also a powerhouse of nutrition. This smoothie is a fantastic choice to fuel your day. Give it a try, stop by your nearest [UFC GYM ArmBar](https://www.ufcgym.com/locations) and give it a try!

Avoid Rigor Mortis With This Post Workout Frankenstein Smoothie!

In the [GQ article](https://www.gq.com/story/best-functional-trainers) on the best functional trainers, our own **Vincent Angeli, ACSM-CPT, Vice President of Fitness at UFC GYM**, the importance of functional fitness and the single best equipment for your home gym. Angeli advocates for training methods that enhance everyday movements and athletic performance, blending mixed martial arts with traditional strength and conditioning. His commitment to functional training makes **UFC GYM** a standout destination for anyone looking to enhance their fitness journey through effective, real-world movements.
 
“If someone is looking to build out a home gym, [functional trainer] is probably one of, if not the singular, first piece that you should be picking,” Angeli says. Click the link [HERE](https://www.gq.com/story/best-functional-trainers) to read GQ’s list of best functional trainers for your home.

GQ - The Best Functional Trainers Will Take Your Home Gym to the Next Level

Life happens, and sometimes our workout routines fall by the wayside. But just like any relationship, your bond with fitness can be rekindled. Here’s how to fall in love with working out again and make it a lasting romance.

**1. Rediscover the Joy**
Remember why you started your fitness journey in the first place. Was it the endorphin rush, the mental clarity, or the strength you felt after a great workout? Reconnect with those feelings by trying something new—whether it's a zumba class, a hike, or even boxing. Variety is the spice of life, and your workouts should be no different.

**2. Set Fresh Goals**
Stale goals can lead to a stale routine. Revamp your fitness goals to match where you are now, not where you were last year. Want to run a 5K, master a new yoga pose, or simply feel more energized? Setting new, exciting goals will give you something to strive for and reignite your motivation.

**3. Create a Playlist That Moves You**
Music is a powerful motivator. Curate a new workout playlist that gets you excited to move. Whether it’s upbeat pop, motivating rock, or chill electronic beats, the right soundtrack can make all the difference. Make each workout a mini dance party and see how quickly you start looking forward to it.

**4. Find a Workout Buddy**
Accountability is key to maintaining any routine. Partner up with a friend or join a community that shares your fitness goals. The camaraderie, support, and friendly competition will keep you committed and make workouts feel more like a social event than a chore.

**5. Celebrate Your Wins**
Don’t wait for the big milestones—celebrate every achievement, no matter how small. Hit a new personal best? Treat yourself to something special. Managed to work out three times this week? That’s worth celebrating too! Positive reinforcement will help you associate working out with feelings of accomplishment and joy.

Fall in Love with Working Out Again - 5 Steps to Reignite Your Fitness Passion

In the [Club Solutions](https://clubsolutionsmagazine.com/2024/07/the-2024-franchise-forecast/) July/August Issue, our own **Ryan Utsman, Vice President of Franchise Development at UFC GYM**, highlights the franchise's success through a strong focus on coaching and community. Our diverse class offerings, including youth programs, allow families to engage in fitness together, promoting both physical and mental well-being. Innovation plays a key role as well, with the introduction of recovery centers and heart rate technology, along with the [BOX HIIT LIVE](https://www.ufcgym.com/boxhiitlive) virtual program, ensuring they stay ahead of fitness trends.

UFC GYM also provides extensive support for new franchisees, including a comprehensive Management Institute course and ongoing communication to foster growth in each location. As they expand into new markets across North Africa and South America, UFC GYM aims to become the first true global fitness brand, appealing to everyone—not just fighters—who wants to maximize their potential and achieve their fitness goals in an energetic and supportive environment.

Click [HERE](https://clubsolutionsmagazine.com/2024/07/the-2024-franchise-forecast/) to read the full article!

Franchise Forcast in Club Solutions July/August Issue

It's that time of year again when all the kids go back to school and we've got your first day all worked out.

Don't have free weights? Stuff your backpack with those textbooks and get to building your muscles before the bell rings!

**Warm-Up: Recess Run**
* Jump Rope: 3 minutes
* Skipping: 2 minutes
* High Knees: 1 minute
* Butt Kicks: 1 minute

**1 - Math Class (Counting Reps)**
* Addition Squats: Start with 5 goblet squats holding a dumbbell, add 5 more each set until you reach 30.
* Multiplication Push-Ups: Start with 2 push-ups, double each set (2, 4, 8, 16), stopping at 16. For an added challenge, place a weight plate on your back.

**2 - Science Lab (Experiment with Resistance)**
* Resistance Band Rows: 3 sets of 12 reps, adding a dumbbell in each hand for extra resistance.
* Dumbbell Curls: 3 sets of 15 reps.
* Medicine Ball Slams: 3 sets of 10 reps. For an extra challenge, use a heavier ball.

**3 - History Class (Old School Moves)**
* Dumbbell Pull-Ups: 3 sets to failure. Hold a dumbbell between your feet for added weight.
* Weighted Dips: 3 sets of 12 reps. Place a weight plate on your lap.
* Sit-Ups with Dumbbell: 3 sets of 20 reps, holding a dumbbell against your chest.

**4 - English Class (Body Language)**
* Weighted Plank: 1 minute hold, 3 sets. Place a weight plate on your back.
* Side Plank with Dumbbell Lift: 30 seconds each side, 3 sets. Hold a light dumbbell in your upper hand.
* Mountain Climbers: 3 sets of 20 reps. Optionally, hold a light dumbbell in each hand for added resistance.

**5 - P.E. (Physical Education)**
* Sprint Intervals: 30 seconds sprint, 30 seconds walk, 10 rounds.
* Jumping Jacks with Dumbbells: 3 sets of 50 reps. Hold light dumbbells in each hand.
* Burpees with Dumbbells: 3 sets of 15 reps. Hold light dumbbells in each hand for the entire movement.

**Cool Down: Study Hall**
* Hamstring Stretch: 1 minute each leg.
* Quad Stretch: 1 minute each leg.
* Child’s Pose: 2 minutes.
* Deep Breathing: 5 minutes.

**Notes:**
* Adjust the weights and reps according to your fitness level.
* Ensure proper form to avoid injury.
* Stay hydrated throughout the workout.

This version of the workout incorporates free weights to increase the intensity and add resistance, helping participants build more strength and muscle.

Back to School, Back to Strength Workout

In the video from [8 News Now](https://www.8newsnow.com/news/las-vegas-now/staying-cool-and-fit-with-indoor-workouts/), **UFC FIT Centennial**discusses the benefits of indoor workouts to stay cool and fit during the hot summer months in Las Vegas. They highlight various exercise options, including yoga, cycling, and high-intensity interval training, which can be done at home or in fitness studios. The segment emphasizes the importance of maintaining physical activity while avoiding the extreme heat outside, showcasing tips and strategies for effective indoor fitness routines. Viewers are encouraged to explore creative ways to stay active and healthy without compromising on comfort during the sweltering heat.

Check out the full video [HERE](https://www.8newsnow.com/news/las-vegas-now/staying-cool-and-fit-with-indoor-workouts/)!

Staying Cool and Fit With Indoor Workouts


UFC GYM Germany’s groundbreaking approach to health and wellness has recently captured the spotlight in the ‘Fight Club’ edition of the renowned German Fitness Society Magazine. Set to inspire and ignite the passion of fitness enthusiasts, Robert Jablukov, owner of UFC GYM Germany, unveils his unique club philosophy that combines martial arts, cutting-edge training methods, and an unwavering commitment to pushing boundaries in pursuit of ultimate fitness. Delve into the story of UFC GYM Germany and the innovation it brings to the German fitness scene.

Delve into the story of UFC GYM Germany and the innovation it’s bringing to the German fitness scene [here](https://ufcgymweb.blob.core.windows.net/ufcgym-web/news/2023-10-18-ufc-gym-germany-takes-center-stage.pdf).

Building on our momentum as one of the largest and fastest-growing operators and franchisors of premium fitness facilities, UFC GYM®’s development of more than 1,000 locations in 40 countries plays an integral role in the organization’s mission to provide a wholistic wellness approach to its unique global member community.

Are you interested in opening a UFC GYM or UFC FIT of your own? Globally and domestically, the fitness industry is in demand! UFC GYM is the only full-service gym franchise where the training programs of elite UFC athletes are made accessible to all, regardless of age or athletic ability. Discover more about franchise opportunities [here](https://ufcgymfranchise.com/).


UFC GYM Germany Takes Center Stage


Get ready fight fans, because the worlds of MMA and tech moguls may be colliding in an unexpected yet thrilling way! UFC welterweight legend Colby Covington recently joined forces with Fox News host Laura Ingraham at the electrifying UFC FIT Pembroke Pines to discuss the potential super fight between Elon Musk and Mark Zuckerberg!

Covington then shares his MMA expertise by teaching Ingraham some of the fundamental skills and techniques that have made him a force to be reckoned with in the cage followed by a high-octane circuit workout demonstration.

See the exciting interview and demonstration for yourself [here](https://www.foxnews.com/video/6334151575112?fbclid=PAAabY8Z2i5FI6BKhKRJO62PpRXWWsmnu5tw_Mp1p29lsosiDPrE3eI_C1V68_aem_AV7Q2vVskc2qk84AEAZmkw9KgvSIke35UF28cY1bLLChS9_Qgh3z_3p97_FyLEhR73c).

Building on our momentum as one of the largest and fastest-growing operators and franchisors of premium fitness facilities, UFC GYM®’s development of more than 1,000 locations in 40 countries plays an integral role in the organization’s mission to provide a wholistic wellness approach to its unique global member community.  

Are you interested in opening a UFC GYM or UFC FIT of your own? Globally and domestically, the fitness industry is in demand! UFC GYM is the only full-service gym franchise where the training programs of elite UFC athletes are made accessible to all, regardless of age or athletic ability. Discover more about franchise opportunities [here](https://ufcgymfranchise.com/).


UFC Welterweight Colby Covington Joins Fox News to Discuss Musk/Zuckerberg Super Fight


UFC GYM's commitment to revolutionizing the fitness experience takes center stage as CEO Adam Sedlack dives into enhancing physical activity for its global community. In an exciting podcast episode, Sedlack unveils the strategies behind the brand's success, shedding light on their investment in Myzone technology for both members and staff.

The captivating conversation delves into UFC GYM's strategic move towards incorporating Myzone, a step aimed at offering the ultimate fitness journey. The full episode provides an exclusive peek into the life of a CEO steering one of the world's most prominent fitness brands.

The conversation encapsulates UFC GYM's dedication to innovation, community empowerment, and a forward-looking approach to wellness. Sedlack's insights not only reveal the brand's commitment to pushing boundaries but also underscore the transformative potential of embracing cutting-edge fitness strategies.

Access the full article and podcast link [here](https://www.myzone.org/blog/adam-sedlack-ufc-gym).

Building on our momentum as one of the largest and fastest-growing operators and franchisors of premium fitness facilities, UFC GYM®’s development of more than 1,000 locations in 40 countries plays an integral role in the organization’s mission to provide a wholistic wellness approach to its unique global member community.  

Are you interested in opening a UFC GYM or UFC FIT of your own? Globally and domestically, the fitness industry is in demand! UFC GYM is the only full-service gym franchise where the training programs of elite UFC athletes are made accessible to all, regardless of age or athletic ability. Discover more about franchise opportunities [here](https://ufcgymfranchise.com/).


UFC GYM CEO Adam Sedlack joins the Escape Your Limits Podcast


Exciting news for fitness enthusiasts in London! Get ready to experience the ultimate fitness destination as UFC GYM makes its grand entrance into the city. This eagerly anticipated premium facility, spanning an impressive 7,500 square feet, is set to open its doors this summer. Prepare to be captivated by a wide array of offerings, including invigorating group fitness sessions, cutting-edge MMA skills classes, comprehensive weight training options, heart-pumping cardio workouts, a top-notch physiotherapy recovery center, and even a delightful café. The entire UFC GYM family is thrilled to introduce the power of MMA-inspired fitness to this vibrant new region. Get ready to unleash your potential and embark on an extraordinary fitness journey!

Access the full article [here](https://www.standard.co.uk/business/ufc-gym-london-the-arc-opening-b1083343.html).

Building on our momentum as one of the largest and fastest-growing operators and franchisors of premium fitness facilities, UFC GYM®’s development of more than 1,000 locations in 40 countries plays an integral role in the organization’s mission to provide a wholistic wellness approach to its unique global member community.  

Are you interested in opening a UFC GYM or UFC FIT of your own? Globally and domestically, the fitness industry is in demand! UFC GYM is the only full-service gym franchise where the training programs of elite UFC athletes are made accessible to all, regardless of age or athletic ability. Discover more about franchise opportunities [here](https://ufcgymfranchise.com/).


Landmark Agreement Inked for London’s First Ever UFC GYM


Understanding how MMA-style fitness applies to the everyday gym-goer is important. UFC GYM tailors the training programs of elite UFC athletes to provide a unique workout experience that you can’t find anywhere else.

Our TV star team is back with UFC FIT General Manager Chris Schneider and UFC Hall of Famer Forrest Griffin on Wake Up With the CW. Forrest teaches a striking class every Saturday at UFC FIT Centennial and explains how MMA-style fitness can be daunting when viewing it from a surface level, but in reality, it’s an excellent workout that teaches participants new skills regardless of age or experience.

Access the full video [here](https://cwlasvegas.com/news/wake-up-with-the-cw/get-active-mma-style-with-ufc-fit).

Experience MMA-inspired fitness at UFC FIT Centennial! For more information, visit [https://www.ufcgym.com/locations/las-vegas-centennial](https://www.ufcgym.com/locations/las-vegas-centennial) and request a [Free Pass](https://www.ufcgym.com/locations/las-vegas-centennial/pass).

Building on our momentum as one of the largest and fastest-growing operators and franchisors of premium fitness facilities, UFC GYM®’s development of more than 1,000 locations in 40 countries plays an integral role in the organization’s mission to provide a wholistic wellness approach to its unique global member community.  

Are you interested in opening a UFC GYM or UFC FIT of your own? Globally and domestically, the fitness industry is in demand! And UFC GYM is the only full-service gym franchise where the training programs of elite UFC athletes are made accessible to all, regardless of age or athletic ability. Discover more about franchise opportunities [here](https://ufcgymfranchise.com/).

UFC FIT Centennial ‘Get Active MMA-Style’ Ft. Forrest Griffin


Ahead of Valentine’s Day, UFC FIT General Manager Chris Schneider and his team were featured on Las Vegas NOW for a live workout presentation focused on the importance and benefits of working out with your partner.

Chris brought his very-own coach duo from UFC FIT Centennial, Jordyn and Ryan Walker. The happily married couple demonstrated an enticing total body mitt workout. Focused on the fundamentals of kickboxing, this workout helps develop balance, cardio, coordination, and self-defense skills.

This is just one of many fun, couple workouts that can be performed with a partner while getting in shape at UFC FIT.

Access the full video [here](https://www.youtube.com/watch?v=1TFDgD5XhpU).

Experience MMA-inspired fitness at UFC FIT Centennial! For more information, visit [https://www.ufcgym.com/locations/las-vegas-centennial](https://www.ufcgym.com/locations/las-vegas-centennial) and request a Free Pass.

Building on our momentum as one of the largest and fastest-growing operators and franchisors of premium fitness facilities, UFC GYM®’s development of more than 1,000 locations in 40 countries plays an integral role in the organization’s mission to provide a wholistic wellness approach to its unique global member community.

Are you interested in opening a UFC GYM or UFC FIT of your own? Globally and domestically, the fitness industry is in demand! And UFC GYM is the only full-service gym franchise where the training programs of elite UFC athletes are made accessible to all, regardless of age or athletic ability. Discover more about franchise opportunities [here](https://ufcgymfranchise.com/).


UFC FIT Centennial 'Sweating With Your Sweetie'


With his eyes fixated on UFC gold, current featherweight champion Alexander Volkanovski reflects on his MMA journey during his interview at UFC GYM.  

Volkanovski is currently preparing for his lightweight title bout against Islam Makhachev at UFC 284. If Alex is able to conquer his opponent, he will be just the fifth fighter in UFC history to win belts in two different weight divisions.

Access the full interview [here](https://www.menshealth.com.au/alexander-volkanovski-v-islam-makhachev/).

Train like UFC Champion Alexander Volkanovski at your local UFC GYM which has tailored the training programs of elite UFC athletes to be accessible to all, regardless of fitness or skill level.

Experience MMA-inspired fitness at UFC GYM Rockdale!

For more information visit [https://www.ufcgym.com.au/rockdale](https://www.ufcgym.com.au/rockdale) and request a [Free Pass](https://www.ufcgym.com.au/rockdale#contact).

Building on our momentum as one of the largest and fastest-growing operators and franchisors of premium fitness facilities, UFC GYM®’s development of more than 1,000 locations in 40 countries will play an integral role in the organization’s mission to provide a wholistic wellness approach to its unique global member community.

Are you interested in opening a UFC GYM of your own? Globally and domestically, the fitness industry is in demand. UFC GYM is the only full-service gym franchise where the training programs of elite UFC athletes are made accessible to all, regardless of age or athletic ability. Discover more about franchise opportunities [here](https://ufcgymfranchise.com/).


Alexander Volkanovski’s Journey from Underdog to GOAT


UFC GYM’s CEO Adam Sedlack speaks on the rapid expansion of UFC GYM globally and elaborates on the franchisee experience. UFC GYM is poised to dominate the fitness industry in India by making the training regimen of elite UFC athletes accessible to all – regardless of skill or fitness level.

Access the full interview [here](https://www.youtube.com/watch?v=2U1Z77Qi9Dg).

Building on our momentum as one of the largest and fastest-growing operators and franchisors of premium fitness facilities, UFC GYM®’s development of more than 1,000 locations in 40 countries will play an integral role in the organization’s mission to provide a wholistic wellness approach to its unique global member community.

Experience MMA-inspired fitness at the following UFC GYM India locations:

UFC GYM New Delhi  
2nd Floor, 38/61, Club Rd, West Punjabi Bagh, Delhi, 110026, India  
+91 93545 51893  

UFC GYM Mumbai  
Natasha, 52, Hill Rd, Bandra West, Mumbai, Maharashtra 400050, India  
+91 91678 63680  

UFC GYM Imphal  
2nd Floor, Kwakeithel Rd, Ningthemkol, Imphal, Manipur 795140, India  
+91 87980 22511  

For more information visit [https://ufcgym.in/](https://ufcgym.in/) and request a [Free Pass](https://ufcgym.in/getpass/).

Are you interested in opening a UFC GYM of your own? Globally and domestically, the fitness industry is in demand. UFC GYM is the only full-service gym franchise where the training programs of elite UFC athletes are made accessible to all, regardless of age or athletic ability. Discover more about franchise opportunities [here](https://ufcgymfranchise.com/).


CEO Adam Sedlack on the Expansion of UFC GYM In India


For Hispanic Heritage Month, we connected with Ricardo Lamas, former Ultimate Fighting Championship Featherweight division competitor and UFC GYM franchise owner. Ricardo brings a fighting spirit true to his Cuban and Mexican roots in everything he does.

Hispanic Heritage Month celebrates the influence and contributions of Hispanic and Latin American communities to the history, culture, and achievements for the United States. This celebration occurs annually from September 15th to October 15th.

During this year’s Hispanic Heritage Month, Ricardo Lamas takes a moment to reflect on what Hispanic Heritage Month means to him.

**UFC GYM: What does Hispanic Heritage Month mean to you?**

**RL:** To me, it is a month of recognition for the Latino culture, but I celebrate being Latino every day.  

**UFC GYM: How do you celebrate Hispanic Heritage Month?**

**RL:** Hispanic Heritage Month coincidentally falls on the same month as Mexican Independence Day. As a child, my parents would take me to the Mexican Independence Day parade. On some occasions, my family and I participated in the parade by riding on some of the floats. It’s important to keep my Latino roots strong and pass them down to my children.

**UFC GYM: What led you to becoming a gym owner?**

**RL:** Athletics have always been a huge part of my life. I have been competing at a high level since I was 14 years old. I earned my bachelor's degree in exercise science, and every job that I have ever held has been related to the fitness industry; from personally training folks to climbing the ranks and fighting for the World Championship in the UFC.

Fitness and MMA has always been a part of Ricardo’s life and it made sense to open a UFC GYM to spread the benefits of MMA-inspired fitness. Learn more about [UFC GYM Naperville](https://www.ufcgym.com/locations/naperville/).

UFC GYM Naperville, Illinois is located at 790 Royal St George Dr, Naperville, IL 60563
Explore the UFC GYM Naperville, Illinois [class schedule](https://www.ufcgym.com/locations/naperville/schedule/), Request a [Free Pass](https://www.ufcgym.com/locations/naperville/pass/) or [Join](https://www.ufcgym.com/locations/naperville/join/) UFC GYM Naperville, Illinois

Are you interested in opening a UFC GYM of your own? Globally and domestically, the fitness industry is in demand. UFC GYM is the only full-service gym franchise where the training programs of elite UFC athletes are made accessible to all, regardless of age or athletic ability. Discover more about franchise opportunities [here](https://ufcgymfranchise.com/).


What Hispanic Heritage Month Means to Ricardo Lamas


For Men’s Health Month, we connected with BeeJay Haddad, a District Manager for one of UFC GYM’s franchise locations: [UFC GYM Orland Park](https://www.ufcgym.com/locations/orland-park/)

BeeJay’s health and fitness transformation journey is an inspiring story! Keep reading to learn more about his path to losing over 100 pounds.

**UFC GYM: What made you start your fitness journey?**

**BH:** My journey started about 6 years ago at 300 pounds. I was a club promoter – hosting and late nights were my job. This led to very unhealthy habits such as late-night eating, alcohol and smoking.

In my early 30's I was not happy who I saw in the mirror. I definitely wasn't happy who I saw in pictures. One day it just hit me after seeing a picture of myself – I just looked very unhealthy and overweight.

I always thought myself to be bigger, but never "out of shape". The very next day I was heading out to work, I put a shirt on that was always a little bigger, as I was buttoning it up, I couldn't button it as before. This was disheartening but I still went on my way to work.

The next morning, I decided to step on the scale, now mind you I haven't been on a scale since near since high school for wrestling. As I went to the dreaded scale, I was thinking I was 260 maybe 270. This isn't a spoiler, but it was shocking to see myself at 300 pounds.

What was I to do? Where do I even begin? What is my future? How did I let myself go this much? All of these questions ran thru my head. I was embarrassed, I immediately knew I had to change to see any type of future and positivity in my life.

**UFC GYM: What goals did you set for yourself and what challenges did you face throughout your journey to a healthier lifestyle?**

**BH:** I made a goal for 2 months no drinking so I can have ZERO excuses to miss the gym. The start was rough, I lost so much strength and stamina. I was feeling weak, I was still feeling embarrassed. I had to push through it and trust the process that brighter days were ahead.

In a few weeks I developed a better sleep schedule, workout routine, and started putting healthy foods in my body and the biggest thing was NO DRINKING and BOOM, just like that my mind started believing. It's funny what happens to the mind and body once you believe!

Everything around me started to just get better, overall quality of life. I'm talking about baby steps, not an overnight miracle. Once 2 months was over, I lost 60 pounds, and 3 more months go by and I'm still at 60 pounds. Now where do I go? Is this the best I can get myself to do?

**UFC GYM: How did you get involved with UFC GYM?**

**BH:** After my plateau, I remembered a friend who worked for UFC GYM that always encouraged me to come in. I never did because I thought I was just too old for MMA. However, my workout partner said let's go and try it. So of course, we did.

My first class was with Coach Derrick and it was a DUT/HIIT class. I was nervous beyond belief walking in, but I knew I needed another level of challenges. Joe and I completed our first UFC GYM class and I was hooked!

My weight loss journey continued in those months after starting at the gym and I lost another 20 pounds.

**UFC GYM: What led you from your first class to a career with UFC GYM?**

**BH:** The same friend who worked for the gym told me a spot for sales manager or GM will be open at the Orland location and that I should give it a try. For about 1 month I said no, not because I didn't want to, but because I was scared of the unknown of leaving my company and industry.

I started to cut my promotion company days down, started to cut venues down and figuring out how to jungle both at the same time. In doing that I realized both jobs were very similar. At the end of the day, it's hospitality, it's being good with people, it's about helping others and meeting new people. After 2 or 3 months of working and reading all the material there was to train my mind on the UFC GYM culture, I was offered the general manager position. This was truly the start of my life!

**UFC GYM: Any final advice?**

**BH:** This is my story and I hope my story finds someone who needs it and helps change their fight, in a positive way. I also want you to know that it's never too late to start.
  
I also want to share what I call my "Big 3" from my fitness journey:

1. I was able to reduce my weight from 300 pounds to 200 pounds and lower my body fat from 36.8% to 11.4% thru the motivation and experience of my coaches.

2. I was able to truly meet the love of my life Cindy, who now is my wife. Cindy and I worked different UFC GYM locations and it's this company that brought us together. She changed my life even more than I ever did.

3. Recently, Cindy and I had a UFC GYM baby. His name is Saint and he is our greatest accomplishment and blessing.

Everything I have or did to this point in my life was all because of that shirt that didn't fit. Was because I decided I needed to change! Was because of UFC GYM!

UFC GYM Orland Park, Illinois is located at 66 Orland Square Drive, Orland Park, IL 60462

Learn More About [UFC GYM Orland Park, Illinois](https://www.ufcgym.com/locations/orland-park/)

Explore the UFC GYM Orland Park, Illinois [class schedule](https://www.ufcgym.com/locations/orland-park/schedule/)

Request a [Pass](https://www.ufcgym.com/locations/orland-park/pass/) or [Join](https://www.ufcgym.com/locations/orland-park/join/) Orland Park, Illinois

Interested in exploring career opportunities with UFC GYM? Visit [ufcgym.com/careers](https://www.ufcgym.com/careers/)

Interested in learning more about franchising opportunities with UFC GYM and owning your own fitness facility? Visit [ufcgymfranchise.com](https://ufcgymfranchise.com/)


Health Transformation Journey - BeeJay Haddad


Curious about the benefits of cryotherapy? We’ve partnered up with [CryoBuilt](https://www.cryobuilt.com/) to share six benefits you may see when adding cryotherapy to your regimen!

UFC GYM makes cryotherapy available via our fitness RECOVERY services. Learn more about RECOVERY or explore locations that offer it [here](https://www.ufcgym.com/recovery/).

With CryoBuilt cryo chambers, you will be using the same product as many professional athletes. UFC® named CryoBuilt the official cryotherapy of UFC Performance Institute®.

Keep reading to explore six benefits you might enjoy from regular usage of cryotherapy.

#### 1. LOSING FAT / BOOSTING METABOLISM

Individuals that work in colder temperatures or outside are shown to have more brown fat. A Nature Journal Scientific report found evidence that at lower temperatures our cells produce a certain kind of fat known as brown fat. Cold weather then activates the brown fats, which in turn break down blood sugar and fat molecules to generate heat in order to maintain your body temperature. The brown fats that are activated lead to various metabolic changes in the body.

Brown fat is essentially mitochondria-dense white fat – just 10 consecutive cryotherapy sessions can increase your mitochondria count by about 38%.

A higher metabolism burns more calories while resting to stay warm in cold temperatures. Repeated exposure to colder temperatures boosts metabolism because your body is trying to warm itself. Revving up the metabolism is also how babies regulate their body temperature since they don’t have the muscles to shiver themselves warm. Over time, as your metabolism increases, your body will burn more calories both at rest and during activity. Plus, some people feel a rush of energy right after cryotherapy, which may lead to increased exercise.

#### 2. REDUCED INFLAMMATION

As mentioned in this previous articles regarding the Vagus Nerve, stimulating this nerve helps prevent inflammation through the presence of the tumor necrosis factor. This alerts the brain and draws out anti-inflammatory neurotransmitters that regulate the body’s immune response. A study found patients who received Whole Body Cryotherapy (WBC) sessions showed considerably lower Rheumatoid Arthritis levels when compared to patients who received only physical therapy.

Cryotherapy reduces the inflammatory process by decreasing the macrophage infiltration and the accumulation of the inflammatory key markers. This is one reason the world's top athletes and professional sports franchises use cryotherapy as a key mode of recovery. These benefits are accomplished by stimulating the Vagus Nerve. Delve deeper into the details in this dedicated article explaining how the Vagus Nerve is effected by Cryotherapy.

#### 3. PREVENTING DEMENTIA

The most common form of dementia, Alzheimer’s disease, is one of the leading causes of disability and mortality in aging demographics. It has been found that vascular alteration, oxidative stress, and inflammatory responses contribute to the development of Alzheimer's Disease. These aspects of the disease have also been shown to be affected by cryotherapy.

In studies of patients with secondary progressive multiple sclerosis, the oxidative stress that occurs in the development of dementia has been shown to be lowered by cryotherapy. The anti-inflammatory and antioxidative effect of cryostimulation as well as hormonal and lipid changes may play a role in preventing pathophysiological processes leading to dementia.

In addition, during WBC, inflammatory cytokines are released. They cross the blood brain barrier which reduces chronic inflammation in the brain. Clinical trials involving patients with secondary progressive multiple sclerosis showed them to have a statistically significant increase in the total antioxidant status following 10 cryotherapy sessions (Miller 2010). Due to the anti-inflammatory and antioxidative effect of low temperatures as well as the hormonal and lipid changes it causes, WBC may play a significant role in preventing or inhibiting processes leading to dementia.

#### 4. REDUCING ANXIETY AND DEPRESSION

A small study performed in 2008 divided patients with depressive and anxiety disorders. The study group in the experiment were treated with 15 routine visits to the cryotherapy chamber plus standard psychopharmacotherapy. After three weeks of testing, the groups then used a Hamilton depression rating scale (HDRS) and Hamilton’s anxiety rating scale (HARS) to measure their outcomes. Though a bigger sample size needs to be tested upon, the results based on this experiment suggest patients who used WBC had lower scores in the HDRS and HARS.

Another aspect of exposing the body to such cold temperatures is that it causes the body to release endorphins and natural adrenaline. This gets the blood flowing, which can be helpful to people experiencing anxiety and depression. This could explain that euphoric feeling after stepping out of a session.

Studies performed in Poland treating WBC as an adjunct treatment of depressive and anxiety disorders showed more improvement for the group exposed to WBC when compared to a group that was not exposed. The endorphins produced, combined with the sleeping benefits which help create a natural sleep, strongly suggest that repetitive cryotherapy can positively impact mental health. Following a session, people have experienced feelings of euphoria and an energy high lasting for hours.

#### 5. TREATING MIGRAINE HEADACHES

Cold therapy for headaches goes back around 150 years. Migraines impact millions of people worldwide. In a study done by University of Hawai’i, participants’ carotid arteries at the neck were targeted with cold therapy for migraine relief. The findings of this study demonstrated significant reduction of pain in participants with migraine headaches when they were treated with cold therapy as compared to the control group.

Stimulating the back of the neck during cryotherapy can help numb the nerves and can significantly reduce migraine pain. Cooling and numbing can help in constricting the blood vessels which then helps reduce the neurotransmission to the brain. A headache solution that has transcended from using ice with salt has now transformed into a precise and effective method with cryotherapy.

#### 6. YOUNGER-LOOKING SKIN

Cryotherapy sessions can boost collagen which helps to reduce the appearance of visible lines and wrinkles in the skin. Increased collagen can help improve skin volume and resiliency while reducing the appearance of pores and promoting smoother looking skin. The increase in collagen plays a part in recurring the visibility of cellulite and fatty deposits under the skin. WBC works by stimulating cell growth and cell renewal which in turn rejuvenates the whole body. This can result in repairing skin that might previously have been damaged and ultimately younger looking skin.

When you step out of a cryo session, the blood surges back from your core to your extremities. The blood brings back nutrients, antioxidants, and oxygen to the entire body. This boost in circulation can help improve skin tone, reduce dark circles, and may even promote the growth of hair as well as fingernails.

[Article Source](https://www.cryobuilt.com/post/6-things-to-expect-from-cryotherapy/)


6 Things to Expect from Cryotherapy with CryoBuilt


We caught up with one of our Fitness Directors, Vincent Angeli, to dig into a question that often pops up when gym-goers are assessing their fitness goals and how to reach them – What are the best exercises that everyone should do?

Vince oversees the fitness program at UFC GYM Torrance, California, is a Certified Personal Trainer through ACSM for 6+ years and holds a Bachelor's degree in Biology from Cornell University. Plus, he’s TRX certified, Rockblade certified, and an avid runner! Keep reading for his insights.

**UFC GYM:** So, what are those best exercises that everyone should do?

**VA:** Everyone has different training goals and individual needs and preferences. The answer that is likely the most correct is – whatever you find enjoyable enough to do consistently without injury. However, I’ll do my best to breakdown some of the best typical movement patterns to include in an exercise program for an average person. In general, most good programs will consist of five main movement patterns which are: Squats, Pushes, Pulls, Hinges, and Carries.

Let’s break these down more specifically.

* **Squats:** The squat movement pattern is self-explanatory, though there are lots of variations. The most typical examples are going to be a standard barbell back squat or a body weight squat.

  These are primarily designed to target your quad muscles on the front of your leg, but like any good movement, they train a lot more than that. Squats also utilize your glutes, hamstrings, and core muscles, and overall, these are some of the best lower body exercises to do.
  
  Some additional variations include goblet squats, split squats, lunges, step ups, front squat, wall-sits, and box squats. These all mimic a similar movement pattern to a standard squat, but none are inherently more challenging or easier. In general, start with a bodyweight squat or a wall-sit until your leg and core strength can handle increased loads. People with knee injuries such as ACL/MCL tears or damaged meniscus should avoid most of these.

* **Pushes:** Pushes typically come in two forms, horizontal and vertical, aka chest presses and overhead presses. These are typically done to strength and shape up the chest, shoulder, and triceps muscles.

  Some variations include barbell bench press, dumbbell bench press, incline barbell/dumbbell bench press, military press, dumbbell overhead press, and pushups. In general people with shoulder injuries or pain in the shoulder joints should avoid these as they are likely to cause further injury. Outside of that, most everyone can perform these movements. Be sure to start with something easier like a pushup on your knees or against a wall before getting more advanced.

* **Pulls:** Pulls also typically come in both horizontal and vertical forms. These movements strengthen up the muscles of the back such as the rhomboids and lats. These are important muscles to strengthen for day-to-day life. A strong back is going to greatly assist in good posture and less spinal pain.

  Some pulling movements are barbell/dumbbell rows, pullups, lat pulldowns, and shrugs. In general, doing bodyweight pullups are a difficult exercise and most people will have to start with something easier such as a lat pulldown until they are strong enough to move their own bodyweight.  These are some of the safest movements to perform in general because the weights are not on top of you for almost any pulling movement. People with shoulder or elbow injuries may experience some discomfort doing some of these movements, but otherwise everyone is likely to be able to do these.

* **Hinges:** I feel these are some of the most underutilized and over demonized movements in the fitness world. These include exercises like deadlifts, good mornings, hip thrusts, and kettlebell swings.
  These are very important exercises to strength your entire body, primarily working your hamstrings, glutes, core, and back. Deadlifts will also help prepare someone well for day-to-day tasks such as picking up groceries or moving furniture around.
  
  Some of these movements get a bad rep as dangerous for your back, but this simply isn’t true when done correctly with good form and appropriate weights. If anything, these are the best movements you can do for long term injury prevention as they will develop full body strength and coordination. People with spinal injuries should avoid most of these, and they may aggravate things like sciatica. Start with light weights such as small dumbbells or a light kettlebell before working up into heavier loads. Work with a professional trainer for support on form and safety.

* **Carries:** Without a doubt these are the most underutilized exercises. This is unfortunate because they are likely also the most “functional.” I mean this is the literal sense, as an average person picks things up and carries them around all day.

  These movements include farmer’s carries, waiter’s walks, suitcase carries, overhead carries, or really any exercise where you are walking under load. These movements will strengthen your core, specifically obliques for many of them which help tighten people’s waists up, and the stronger your core, the less chance you have of being injured.

  For athletes these are very important as most of your power will come from your core, and this translates well into basically every sport. Essentially everyone can do some from of weighted carry, and they are very low risk of injury though people with weak grip strength will need to make sure they can hold onto the weights they are trying to use.

**Next Steps:**

Train with Vince at [UFC GYM Torrance](https://bit.ly/3PuOD0P)

Explore [Personal Training](https://bit.ly/3MwDLOg) or contacting a [gym near you](https://bit.ly/3Mxm555).


We caught up with one of our Fitness Directors, Vincent Angeli, to dig into a question that often pops up when gym-goers are assessing their fitness goals and how to reach them – What are the best exercises that everyone should do?

The Best Exercises – For Everyone!


March is Women’s History Month and we are celebrating women in the UFC GYM community and their achievements. Fay Marakas is an entrepreneur and businesswoman who owns [UFC GYM Clearwater, Florida](https://www.ufcgym.com/locations/clearwater/).

We chatted with Fay to learn more about her journey as a woman business owner, her experience in the fitness industry as a gym owner, and more about the fitness community in Clearwater Florida.
  
**UFC GYM: What led you to becoming a gym owner? Why did you decide to become a gym owner?**

FM: I joined the gym 10 years ago. I have multiple sclerosis, and I knew that exercise and a positive environment would help me manage my illness. When I became a member, the classes helped me mentally and physically, and the community was so welcoming. When the gym went for sale a few years after I joined, I wanted to make sure it stayed open so that it could have the same impact on others that it had on me. I wanted to provide a supportive, community environment to the members. Witnessing firsthand how our members have grown and come together during their highs and lows has made this journey worthwhile. With my daughter Katherine, I knew we could work together and make a difference.

**UFC GYM: What advice do you have for someone starting a business?**

FM: Don’t give up! Building a successful business in any area requires hard work and believing in yourself and the work that you are doing. There are challenges every day, but these challenges make the successes our members and our gym have experienced more meaningful.

**UFC GYM: What is the toughest obstacle you face being a female business/gym owner?**

FM: The toughest obstacle is feeling as though I never have enough time during the day to do everything I need to do to run a successful business. I am fortunate to have a great team of coaches at the gym and my daughter that will work as many hours as needed and is always there for the members. I am also fortunate to have a husband and family that are supportive of my work and always ready to step in and help when needed!! Make sure to surround yourself with positive influences who believe in you and your goals!!

**UFC GYM: What do you enjoy most about being a gym owner and owning a UFC GYM?**

FM: What I love most about owning a UFC GYM is being part of a community. Our members are our family. We are there for each other through the good times and the more difficult moments in our lives.

**UFC GYM: Tell us about your gym community, supporting community health, and fitness goals.**

FM: Our gym in Clearwater, Florida supports the health and wellness of members of all ages. We recognize the role exercise and the gym community play in our younger members’ mental health and wellness. Because of this, we provide an environment where they learn not just about fitness and self defense, but they also learn the importance of hard work, team work, and respect for themselves and for others. For adult  members, we offer a variety of health and wellness classes and activities. We also have a weekly classes for individuals with physical and mental disabilities.

UFC GYM Clearwater, Florida is located at 28784 US Hwy 19 North, Clearwater, FL 33761

[Learn More About UFC GYM Clearwater, Florida](https://www.ufcgym.com/locations/clearwater/)  
[Explore the UFC GYM Clearwater, Florida class schedule](https://www.ufcgym.com/locations/clearwater/schedule/)  
[Request a Free Pass or Join UFC GYM Clearwater, Florida](https://www.ufcgym.com/locations/clearwater/pass/)

Interested in learning more about franchising opportunities with UFC GYM and owning your own fitness facility? Visit [ufcgymfranchise.com](https://ufcgymfranchise.com)


March is Women’s History Month and we are celebrating women in the UFC GYM community and their acheivements. Fay Marakas is an entrepreneur and businesswoman who owns UFC GYM Clearwater, Florida.

Women Gym Owners – Meet Fay Marakas

Drinks on St. Patrick’s Day can be healthy! Add a little festivity to your pre or post-workout fuel with a green protein shake, like our minty Shamrock Shake.

Make the Shamrock Shake protein drink at home – keep scrolling for the recipe – or treat yourself to a made-to-order protein shake at your local Arm Bar café. Click [here](/locations/) to search for a UFC GYM near you and ask if they offer this service.

Want to make your own green Shamrock Shake at home? Make sure you have all the ingredients necessary, including protein powder! There are many protein powder options available on the market. UFC GYM recommends [dotFIT](https://www.dotfit.com/store) if you don’t already have a favorite protein powder brand. dotFIT offers unflavored protein powder, vegan protein powder, whey protein powder, and more. Have questions? dotFit is stocked in UFC GYM Signature Clubs. Talk to a coach for recommendations based on your goals.

Share your protein shake photos and videos or your own favorite recipe with us on social! Tag @UFCGYM on [Instagram](https://www.instagram.com/ufcgym) or [TikTok](https://www.tiktok.com/@ufcgym) for a chance to be featured.

<br/>

### THE RECIPE

<br/>

#### SHAMROCK PROTEIN SHAKE

**Ingredients for 12oz. Shake:**  
4 oz of milk of choice  
2 oz of sliced banana  
1 handful of spinach  
¼ tsp of peppermint extract  
¼ tsp of chia seeds  
1 scoop of chocolate or vanilla protein powder  
½ scoop of ice  

Add ingredients to blender, blend until creamy. Pour into your cup or travel mug and enjoy!  

<br/>

### Pro Tips

* Choose your favorite protein powder brand, but don’t forget to read the nutrition facts label and check for added sugar.
* Want your protein shake to have a creamier consistency? Add yogurt or avocado.
* Trim calories by replacing the milk with water.  


Minty Green Protein Shake


## The UFC GYM 2022 Shred Challenge is kicking off February 12th

The annual Shred challenge presents our members with an opportunity to push their training to the next level, tap into an additional support network, and reach measurable goals in a set timeframe. To ensure you’re fully prepared to take on this once-a-year event, we tapped two of our world-class trainers, Coaches Jamie & Laney out of our UFC GYM Huntington Beach location, to provide some tips to help you get the most out of the challenge and see optimum results!

1. **Work with your coach to formulate a meal plan.** By receiving insight on appropriate calorie intake and how to balance your nutrition, your workouts will not only be more effective, but you’ll be able to get the maximum results from your efforts.

2. **Stay hydrated.** This is important daily, however, during a workout challenge it is even more important to drink water for recovery, sleep quality, cognition, and performance. Be sure to stay away from high sugar carbonated drinks during this time to avoid any crashes.

3. **Get adequate and sufficient rest.** Sleep allows muscle tissue time to recover between workouts. Sufficient sleep is also important in having the energy to exercise. Aim for at least 6 - 8 hours of rest each night.

4. **Warm up before you work out.** Add a warmup routine, especially when lifting heavy or doing workouts you may be new to in order to prevent injury. Daily use of foam rollers, percussion massagers such as Hypervolt tools, and resistance bands during this 4-week training period will aid in avoiding joint pain, strains and muscle damage. Plus, be sure to check out [UFC GYM RECOVERY](https://www.ufcgym.com/recovery/ "UFC GYM RECOVERY")


Winning Workout Tips


##### The Ultimate Fitness Challenge – Tips From Top Personal Trainers

We are days away from UFC GYM's  Ultimate Fitness Challenge kick-off and want to make sure our team members are prepared to take on this fun, challenging, and competitive event. We’ve spoken with just a couple of our world class trainers on their suggested tips for competing in this years challenge and how partcipating in the challenge, you will have the opportunity to learn some new skills.

###### Jhanex Alviz - MMA Coach

Jhanex Alviz is an experienced MMA Coach at our UFC FIT Point Loma location. Jhanex says that the key to competing is to keep in mind the competition is not about winning or losing but competing with yourself. She hopes that our members will be able to push themselves to new heights creating confidence and mental toughness within themselves.

Another piece of advice Jhanex offers is not to overtrain your body, but to listen to it, and recover after training. Finding a balance between recovery and training is essential to performing well. At UFC FIT & UFC GYM, we have recovery centers that offer cryotherapy, compression massage therapy, and percussion massage therapy (locations may vary).

One of the most impactful parts of participating in the challenge, Jhanex notes, are the formed connections with members. It is a place to push your body to new limits, learn from our best coaches, and make great memories at UFC GYM!

###### Gabe Sanchez - Fitness Manager

Some other tips for the challenge come from Gabe Sanchez. Gabe is one of our fitness managers at UFC's FIT Anaheim GardenWalk and the Coach's Champion of 2019 Ultimate Fitness Challenge. One of the few reasons Gabe encourages his members to join the challenge is that instead of just day-to-day training, it provides a sense of purpose because you are training to perform. When preparing for the challenge, you get out of your comfort zone, can showcase aspects of your workout routine and receive assistance from a coach who can help you learn new skills and how to better your exercise form.

His key to success and best words of advice to members participating in the challenge is "Eat well, perform well." Nutrition is essential, and eating a balanced diet could help you to reach your goals.  

Gabe notes the best aspect is the camaraderie that comes from participating. Members feel connected and create long-lasting relationships with not only their team but with UFC GYM's amazing coaches!

UFC GYM is here to support our members with their goals and have memorable experiences in our Ultimate Fitness Challenge at UFC GYM. Have questions about the challenge? Contact your local UFC GYM or UFC FIT to speak with one of our coaches. We can't wait to see you there!


The Ultimate Fitness Challenge – Trainer Tips


##### The Ultimate Fitness Challenge – How to Prepare

UFC GYM’s annual Ultimate Fitness Challenge is slated to begin on September 18th and rapidly approaching! To better prepare our members for the experience of this once- a-year event, we have pulled together some helpful tips for the challenge!

1. HYDRATION. One of the most critical aspects of preparing for a fitness challenge is staying hydrated. Hydration is essential to replenish your body during any high intensity fitness activities, but especially the Ultimate Fitness Challenge. Dehydration can negatively impact your mood making you feel anxious, exhausted, and unfocused. Drink plenty of water to keep your energy up to get through these rigorous workouts!
2. FOOD. While consistently working out is helpful for training, eating nourishing foods have an even greater impact on performance. It may seem daunting to prepare nutritious meals, but meal prepping can help take some of the pressure off and set you up for success. Preparing your meals ahead of time will help with the temptation to eat non-nutrient dense foods and have you feeling your best during the challenge.
3. MENTAL PREPARATION. Even with food prep and staying hydrated, the fitness challenge can be intimidating to even the best of athletes. Our goal for the Ultimate Fitness Challenge is to have fun and bring you out of your comfort zone! To stay motivated and pumped for the challenge, we recommend you create a fun playlist to listen to while you work out, set reasonable goals for yourself and do the best you can.
4. REST. Lastly, make sure to schedule those rest days; they are the most crucial aspect for keeping your body healthy and building muscle! Rest helps your body recover and prepare for the next workout, while assisting is critical muscle repair. Have a hard time carving out a rest day or two? Book a recovery session with your trainer or visit the Recovery area to experience a Hyperice percussion massage or Normatec compression therapy.
5. WHAT TO BRING TO THE CHALLENGE. Bring lots of water, a towel, and a positive attitude!
   We look forward to seeing you participate in this year’s ULTIMATE FITNESS CHALLENGE! Not signed up for the Ultimate Fitness Challenge? Reach out to your local UFC GYM and sign up today. We can’t wait to see you there!


The Ultimate Fitness Challenge – How to Prepare


A healthy lifestyle includes balance. Prioritize regular exercise, healthy nutrition, and plenty of rest, but take care not to become rigid. Flexibility is key – reschedule or skip a workout to accommodate special plans. If your favorite foods include items like French fries, pizza, ice cream, or cookies, enjoy them in moderation.

This Pizza Friday, we’re trying out UFC President Dana White’s pizza rolls straight from the UFC Headquarters! Watch the video <a href="https://www.instagram.com/tv/CTFuvllhVrT/" target="_blank">here</a> or scroll down for the details.

##### DANA WHITE’S PIZZA ROLLS

* Start Off with Pizza Dough (**Pro Tip:** Gluten free dough is available if you need it! Try <a href="https://califlourfoods.com/products/traditional-original-italian?bvstate=pg:2/ct:r" target="_blank">this one from Cali’flour Foods</a>)
* Spread Pizza Sauce of Choice
* Add Mozzarella (Dana recommends heavy cheese!)
* Add Pizza Toppings of choice – ideas include pepperoni, veggies, soy crumbles, or even pineapple! 
* Roll It Up Like a Cinnamon Roll (**Pro Tip:** Use plastic wrap to make it easier)
* Slice the Roll for Individual Servings
* Put in Pan to Bake for 12 Minutes at 375 Degrees
* Finish Off with Oregano Oil

Enjoy!

If you try the recipe, tag <a href="https://www.instagram.com/tv/CTFuvllhVrT/" target="_blank">@UFCGYM</a> and @DanaWhite in your reviews on social media!


Pizza Friday with Dana White


The hard work has historically been paying off – you’re improving in your stamina, you’ve been lifting more weights than ever before, and your energy has been more consistent. Then, for no reason you can identify, you plateau.

Don't get discouraged! Plateaus are a normal part of the fitness journey. Check out the below tips to break that plateau and get back on a successful trajectory.

- **Change your diet.** Increasing protein and reducing your carb intake can cause a shift and get your moving back in the right direction when you feel hopelessly stalled. Shockingly, consuming less carbs curbs hunger and provides feelings of fullness.

- **Manage stress.** Stress can often pump the brakes on physical improvement. It may seem as though you have little control over the stress in your life but trying options like yoga or meditation can help you manage better.

- **Avoid or limit alcohol.** While it might seem, alcohol is one way to bring down stress levels, it provides no nutritional value and empty calories. Aim to fuel your body with nutrient dense foods and if you must have an alcoholic beverage, only consume it occasionally in small amounts.

- **Get Plenty of Sleep.** Sleep is extremely important for good mental, emotional and physical health. Not getting enough sleep may contribute to stalling progress. Aim for 7-8 hours a night.

- **Try something new – like one of our classes!** UFC GYM offers MMA-inspired fitness classes like Boxing and Kickboxing Conditioning, as well as yoga, cycle, HIIT, and more! Changing up your usual routine can help your body get moving in new ways that might help make changes, inspire you to move, and shift that plateau.

- **Don’t Rely on the Scale.** Is weight loss your top goal? It’s important to realize that the scale reading may not accurately reflect your progress, such as changes in your body composition. If you’re working out regularly, you may be building muscle, which is denser than fat. The best way to judge your improvement is to assess how you feel and how your clothing fits. You can also work with a professional, such as a UFC GYM coach, on a body composition analysis.

Plateaus are frustrating but do not get discouraged! Nearly everyone experiences a stall at some point on their fitness journey. Make changes, push through the plateau, and continue on your fitness journey.


Plateaus are a normal part of the fitness journey. Check out the below tips to break that plateau and get back on a successful trajectory.

Conquer Your Fitness Plateau


Whether you’re in the middle of a workout session or reflecting back post-sweat, it can be difficult to accurately tell how much energy you’re expending, objectively gauge how effective a workout is or how hard you are really working. Today’s technology options, such as heart rate monitors, remove the guesswork and help you hit your goals. While heart monitors are not a requirement for an effective workout, they certainly help you monitor your progress, provide a barometer of intensity, and accurately track information to set goals.

Each fitness tracker is different and may offer a wide variety of features above and beyond monitoring heart rate. These features may or may not be of use to you based on your goals. Most include real-time heart rate tracking which can be incredibly useful. In addition to the ability to track your heart rate while exercising, a fitness tracking device can also provide information about your resting heart rate – helping you understand your overall cardiovascular health.

Heart rate monitors can help protect against overexertion when exercising. Over-exercising can lead to burnout or injury. A heart rate that is higher than expected before, during, or after a workout can be a signal that your body needs to get conditioned and ramp up slowly or under the supervision of a professional. Having analytics on your efforts allows you to connect with your body and exercise safely and effectively while reaching your goals.

While there are more fitness tracker devices hitting the market, with various features and body placements such as rings and bicep straps, two popular options for heart rate monitors over the past decade have been fitness trackers worn on the wrist and chest strap monitors.

So, which to choose? For accuracy, a chest monitor is often suggested. UFC GYM utilizes a chest strap from MyZone in most classes. It easily connects to your phone and results are displayed in real-time on large screens so you can work out your own way! Every workout is followed up with a summary email to help you see your effort. Detach and go phone free, with built in memory, MyZone still tracks your progress. Challenge yourself, compete with other users in class or connect with friends and stay motivated through MyZone’s social feed. The more you use it, the better your ability to see your trends and reach your goals.

When it comes to optimizing your workout session, data is key! Speak with the front desk at your local UFC GYM to learn more!


Whether you’re in the middle of a workout session or reflecting back post-sweat, it can be difficult to accurately tell how much energy you’re expending.

Listen to Your Heart Rate While Working Out

Listen to Your Heart (Rate)


**MAINTAIN THE MOTIVATION! SIMPLE STEPS TO KEEP THE MOMENTUM GOING WHEN YOU FEEL STUCK.**

You’ve been consistent and you’ve established your workout routine for quite some time, but now that trusted routine is making you feel like you’re in a slump. As creatures of habit, we find comfort in consistency, but how do you shake it up and get excited again? Many of us use life events or vacations to keep the momentum going but there’s not always something on the calendar to help you strive for long-term health and fitness benefits. Here are some ways to reinvigorate your drive and keep that motivation strong.

**First, start slowly.** Getting out of a routine can be exciting but sometimes overwhelming. Be sure to do an assessment of your current baseline of fitness and then formulate a plan on how you’d like to improve.

**Try Something New.** Different activities can keep exercise boredom at bay. Participating in classes that you’ve never done before is another great way to keep it interesting. With HIIT, Killer Cycle, Kickboxing, BodyPump and more, we have plenty of options for you!

**Make Healthy Choices.** Nutrition is game changer when it comes to switching it up. When you’re not giving your body what it needs, you may feel sluggish. Whole, nutrient dense foods are the best way to support your exercise and your body to work to better serve you!

**Set New Goals.** Maybe you’re feeling like you’re in a rut because you’re not sure what it is you’re working towards. Setting specific, achievable goals is a healthy and encouraging way to keep the wheels going. Maybe it’s going up in weights that you lift, or running faster pace, or getting more energy to carry you through the day - write them down and commit to them!

**Find a New Community.** Working out alone may have gotten you to this point but try to seek out a new community to keep you accountable. By joining UFC GYM, you’ll find a fitness community that uplifts and encourages you to reach your goals. The energy and friendly competition will drive you to new levels of excellence while forging friendships in and out of the gym.

Getting your fitness motivation on point now sets you up for success moving forward. It always feels hardest at first but use these tips and you’ll need less and less fitness motivation every day!


Getting your fitness motivation on point now sets you up for success moving forward.

Quick Tips to Support Workout Motivation


We recently spoke with trainer Gabriella Barrios about juggling life as a fitness enthusiast, mother, and being an all-around strong and empowering woman. Read on as she reflects on finding your why to stay motivated, the importance of self-care as a mother, and finding time for Fitness.

##### Does being a mom impact your fitness goals or motivation?

My babies are ages 7 and 4. They are my pride and joy, my “why” in why I work out. My everything and I want to show them in how to lead a healthy and happy lifestyle.

##### What does being a fit mom mean to you?

Being a fit mom is so much more than creating that physique that you want. It’s all about your mental health. I’m a big advocate of mom’s taking care of themselves and taking that time out of their day to really focus on their mental health, and their physical health too.

##### That’s very true. Fitness has a huge impact on so many facets of our lives. Why do you think fitness is important?

I think it’s important to lead by example for our children. Showing them that this is normal that this is a healthy lifestyle to lead, to be happy, to create a lifestyle worth living that makes us feel better about ourselves too.

##### What are your goals as a trainer and fitness enthusiast as it relates to your children? What do you hope they’ll learn from you?

I want to show my baby girl that it’s ok to be confident and strong and show my son as well that he can lead a healthy and happy lifestyle by just taking a few moments out of the day to really focus on his fit life too.

##### I’m sure you’re busy with all the other responsibilities as a person, but mom’s take on so much for their families. How to do you stay motivated and find the time to work out, being a mom?

We’re moms, we’re strong, we can do anything right? So just taking that moment in the morning right before the kids get up, before school. That is what I was doing for a while and I really appreciated that for myself to really carve out that time in the morning even though I’m tired and even though I barely got any sleep.

##### If another mom was to come to you and ask, mom to mom, why is it good to take that time for yourself, what would you say?

To really implement this happy lifestyle we want to create, not just for ourselves, but for our babies too. It’s so important.


We recently spoke with trainer Gabriella Barrios about juggling life as a fitness enthusiast, mother, and being an all-around strong and empowering woman.

Fit Mom Spotlight | Gabriella Barrios

Fit Mom Spotlight - Gabriella Barrios


Treat yourself with something other than candy! Get into the Halloween spirit with these scary good protein shakes packed with healthy nutrients and vitamins.

Special occasions and holiday celebrations present extra challenges when it comes to staying on track with your health and fitness goals. The empty calories in fun size candy, party snacks, and drinks add up quickly and can push you further away from attaining your health and fitness goals. Blend up one of these healthy Halloween alternatives.

Share your protein shake photos or your own favorite recipe with us on social. Tag @UFCGYM on <a href="https://www.instagram.com/ufcgym/" target="_blank">Instagram</a> for a chance to be featured.

<br>

### THE RECIPES

<br>

##### Berry Scary Protein Shake

**Ingredients:**
1 serving of vanilla protein powder (Try dotFit's <a href="https://www.dotfit.com/wheysmooth-vanilla/" target="_blank">Whey Smooth Vanilla Crème</a>!)  
¼ cup of blueberries  
¼ cup of strawberries  
½ a banana  
1 cup of spinach  
4 oz of ice  
8 oz of milk of choice  

<br>

##### Orange Screamsicle Protein Shake

**Ingredients:**  
1 serving of vanilla protein powder  
½ an orange  
½ of a banana (Tip: use a frozen banana. Peel and slice it before freezing.)  
½ cup of riced cauliflower  
8 oz of milk of choice  
2 drops of liquid stevia \*_optional_  

<br>

##### Green Goblin Protein Shake

**Ingredients:**  
1 serving of protein powder (Go plant based with dotFit's <a href="https://www.dotfit.com/bestplantprotein-unflavored/" target="_blank">Plant Protein</a>!)  
½ of a green apple  
½ of a banana (Tip: use a frozen banana. Peel and slice it before freezing.)  
¼ of an avocado  
1 cup spinach  
1 tbsp chia seeds  
8 oz of milk of choice  

<br>

##### Monster Matcha Protein Shake

**Ingredients:**  
1 tsp of matcha  
1 serving of vanilla protein powder  
½ a banana  
½ cup of mango  
4 oz of ice  
8 oz of milk of choice  

<br>

Short on time? Try this simple recipe by throwing all ingredients together in your UFC GYM Blender Bottle, shake, and go!

##### Nutty Count Chocula Shake

**Ingredients:**  
8 oz of milk of choice (Tip: sub 4 oz with water to reduce calories)  
1 scoop of chocolate protein powder  
1 tbsp powdered peanut butter (omit if you are sensitive or allergic)  
½ tsp of cinnamon  
4 oz of ice  
Shake & Go!  

<br>

### Pro Tips:

- Choose your favorite protein powder brand, but don’t forget to read the nutrition facts label and check for added sugar.
- Add superfoods like chia seeds, flax seeds, and goji berry powder to help support a healthy immune system and pack in added nutrition.
- Want your protein shake to have a creamier consistency? Add yogurt, avocado, or cauliflower rice if you’re trying to keep the fats and carbs low.
- Trim calories by replacing the milk option with water.


Treat yourself with something other than candy! Get into the Halloween spirit with these scary good protein shakes packed with healthy nutrients and vitamins.

Protein Shakes That Actually Taste Good

Scary Good Protein Shakes


**FIRST UFC GYM CELEBRATES A DECADE OF TRAINING DIFFERENT WITH SPECIAL GUESTS DANA WHITE, FORREST GRIFFIN, BJ PENN, FRANKIE EDGAR, JESSICA EYE**

**Concord, CA** – UFC GYM®, the rapidly expanding fitness franchise that creates training programs for all levels and ages inspired by the regimens of UFC athletes, welcomes fitness enthusiasts and athletes alike to attend an event in celebration of the 10-year anniversary of UFC GYM Concord, taking place Saturday, January 25, from 8 a.m. to 5 p.m.

Located at 1975 Diamond Boulevard, Concord, CA 94520, this 36,795 square-foot fitness facility features everything needed to TRAIN DIFFERENT®, including a wide range of dynamic group classes, bag room, mat room, functional training area with indoor turf, strength training and cardio training equipment, and an ArmBar Café.

The celebration includes an appearance by UFC President, **Dana White**, and meet and greet opportunities with UFC Hall of Famers **Forrest Griffin** and **BJ Penn**, along with former UFC lightweight champion **Frankie Edgar** and former UFC flyweight title challenger **Jessica Eye**.

UFC GYM programming has been developed through exclusive access to the training regimens of internationally acclaimed UFC athletes, providing members of all ages with everything they need to move, get fit and live a healthy life.

During the anniversary celebration, guests will have the opportunity to take part in a variety of MMA-inspired fitness classes, including Boxing Conditioning with Frankie Edgar and a HIIT style Daily Ultimate Training® with Jessica Eye.

#### SCHEDULE OF EVENTS:
|         |              |
| ------- |------------- |
| 8 a.m. &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;	|	Gym opens for members and guests  |
| 9 a.m. 	|	Daily Ultimate Training with **Jessica Eye**  |
| 9 a.m. 	|	Kickboxing Skills and Techniques  |
| 10 a.m. |	Boxing Conditioning with **Frankie Edgar**  |
| 10 a.m. |	Family Brazilian Jiu-Jitsu Seminar with **BJ Penn**  |
| 10 a.m. |	Dance Party Group Fitness Class   |
| 11 a.m. |	Youth MMA Class    |
| 11 a.m. |	Meet and Greet with **Forrest Griffin**, **BJ Penn**, **Frankie Edgar**, **Jessica Eye**.  |
| 12 p.m. |	Awards Ceremony  |
| 1 p.m. 	|	MMA Demonstrations   |

UFC GYM has opened more than 150 locations around the world, including the United States, Australia, Bahrain, Canada, Chile, Egypt, India, Mexico, Oman, Philippines, Singapore, Taiwan, Vietnam, United Kingdom and the United Arab Emirates.

In addition to corporate-owned Signature clubs, UFC GYM offers the unique opportunity to own and operate a UFC GYM franchise domestically and internationally. For franchise information, contact <franchiseinfo@ufcgym.com> or visit <a href="https://ufcgymfranchise.com" target="_blank">UFCGYMFranchise.com</a>.

**UFC GYM® Concord** is located at 1975 Diamond Boulevard, Concord, CA 94520 and is open 24 hours a day, seven days a week. To reach UFC GYM Concord, call (925) 265-8130.

##### About UFC GYM®
UFC GYM® is the first major brand extension of UFC®, the world’s premier MMA organization, created in alliance with New Evolution Ventures™ (NeV), developers of many of the world’s most successful fitness brands. As the first to unite the benefits of MMA with fitness, the brand is not what you expect, and more than you can imagine. UFC GYM’s TRAIN DIFFERENT® approach provides members with the ultimate fitness experience and programming that secures results for all ages and training levels. With 150 locations opened and nearly 1,000 locations in development globally, UFC GYM has revolutionized the fitness industry and positively impacted countless lives worldwide. For franchise information, contact <franchiseinfo@ufcgym.com> or visit <a href="https://ufcgymfranchise.com" target="_blank">UFCGYMFranchise.com</a>. For more information, please visit [ufcgym.com](/). Follow UFC GYM on Instagram and Twitter @UFCGYM, <a href="https://Facebook.com/UFCGYM" target="_blank">Facebook.com/UFCGYM</a>, and <a href="https://youtube.com/ufcgym" target="_blank">youtube.com/UFCgym</a>.

##### About UFC®
UFC® is the world’s premier mixed martial arts organization (MMA), with more than 318 million fans and 80 million social media followers. The organization produces more than 40 live events annually in some of the most prestigious arenas around the world, while broadcasting to nearly one billion TV households across more than 170 countries. UFC’s athlete roster features the world’s best MMA athletes representing more than 60 countries. The organization’s digital offerings include UFC FIGHT PASS®, one of the world’s leading streaming services for combat sports. UFC was acquired in 2016 by global entertainment, sports and content company Endeavor, along with strategic investors Silver Lake Partners and KKR. UFC is headquartered in Las Vegas, Nevada. For more information, visit <a href="https://ufc.com" target="_blank">UFC.com</a> and follow UFC at <a href="https://Facebook.com/ufc" target="_blank">Facebook.com/ufc</a>, Twitter, Snapchat and Instagram: @UFC.


During the anniversary celebration, guests will have the opportunity to take part in a variety of MMA-inspired fitness classes

First UFC GYM Location Celebrates 10 Years

First UFC GYM Celebrates 10 Years


**Los Angeles, CA** – January 7, 2020 — UFC GYM members across the United States are aiming to raise more than $250,000 during the post-New Year’s resolution period fitness surge in support of Augie’s Quest to Cure ALS, a nonprofit committed to changing the experience of people living with amyotrophic lateral sclerosis (ALS) by fast-tracking cutting-edge research to advance effective treatments and an ultimate cure. The fundraising campaign runs January 11 through February 8 at participating UFC GYM locations throughout the United States. The launch will be marked with an appearance by Augie’s Quest co-founders, Augie and Lynne Nieto, at UFC GYM Torrance (19800 Hawthorne Boulevard, Torrance, CA 90503) on January 11. 

UFC GYM’s decision to partner with Augie’s Quest supports the brand’s mission to ‘Empower the Fighting Spirit’ in all members, from the fight for improved individual health and fitness, to bringing the community together to fight against ALS. There is also a close connection in the fitness community. Augie Nieto, a fitness industry pioneer and founder of Life Fitness, was diagnosed with ALS in 2005 and has since made it his mission to find a cure for the disease that affects far too many people today, robbing them of their muscles and every benefit that exercise provides. 

“ALS robs people of everything fitness and exercise provides, including strength and mobility,” says Augie Nieto, Co-Founder and Chairman of Augie’s Quest to Cure ALS.  The fitness industry icon who has lived with an ALS diagnosis for 15 years, continued “We are incredibly grateful to have UFC GYM as a new national partner, willing to Shred to Fight ALS. ALS doesn’t stand a fighting chance.”

“Augie has been one of my biggest inspirations and I am so proud that UFC GYM is coming together to support the fight against this ugly disease. Our community is second to none when it comes to supporting one another, and we’re putting that support behind the fight to end ALS. UFC GYM empowers our members to fight against their personal health and fitness challenges on a daily basis, and we’re proud to provide an opportunity for our community to unite and fight together against a good cause like ending ALS,” said Adam Sedlack, President of UFC GYM. “As often stated by Augie’s wife, Lynne, ‘ALS is not an incurable disease, but rather an underfunded one,’ and we have the power to help change that.”

During the campaign, UFC GYM is raising money by hosting a New Year’s resolution 4-week weight loss challenge, “The Shred to End ALS.” The weight loss challenge includes three personal training sessions. A portion of proceeds from “The Shred to End ALS” will be donated to Augie’s Quest. In addition, UFC GYM staff are challenging their members and each other to donate at least $1 when they take one of UFC GYM’s unique MMA-inspired fitness classes. All donations will go to Augie’s Quest in support of initiatives including the fast-track of cure-driven drugs, like the promising AT-1501. This drug just successfully completed Phase 1 Clinical Trials and has now moved to Phase 2, marking the first time a non-profit has progressed a drug so far, from inception to clinical trials.

#### LAUNCH EVENT, SATURDAY, JANUARY 11, 2020
UFC GYM is launching their campaign to support the fight against ALS with a special event at UFC GYM Torrance, CA on Saturday, January 11. Augie Nieto, co-founder of Augie’s Quest to Cure ALS and chair of the ALS Therapy Development Institute, will make an appearance and Lynne Nieto, co-founder of Augie’s Quest to Cure ALS and board member of the ALS Therapy Development Institute, will speak about updates on the fight to end ALS. A donation-based Daily Ultimate Training (HIIT) community workout class will help kick off the UFC GYM fight to #endALS. UFC GYM members and non-members alike are welcome to attend the workout class with a donation.   

#### UFC GYM TORRANCE SCHEDULE OF EVENTS:
|         |            |
| ------------- |-------------|
| 8:00 - 10: 00 a.m.       | “Shred to Fight ALS” Day One Weigh-Ins     |
| 10:00 - 11:15 a.m.      | Challenge Kickoff Presentation with Success Tips       |
| **10:30 a.m.**	 | **Appearance by Augie Nieto and Speech by Lynne Nieto**     |
| 11:15 a.m. - 12:00 p.m. | Challenge Team Huddles and Supplement Pick Up  |
| 12:00 p.m. | All-Club Daily Ultimate Training Class*  |

&ast; *Workout is open to the public and available to members and non-gym members. Donation to support Augie’s Quest suggested. Learn more about UFC GYM Torrance at ufcgym.com/torrance or call (310) 697-8090.*

For more information about the UFC GYM #shredALS campaign, please visit your nearest UFC GYM. The campaign is available at participating locations. Members and non-members alike can make donations at <a href="https://give.classy.org/ShredALS" target="_blank">give.classy.org/ShredALS</a>. To learn more about Augie’s Quest, please visit <a href="https://augiesquest.org/" target="_blank">AugiesQuest.org</a>. More information about UFC GYM and the Train Different approach is available on ufcgym.com.

##### About Augie’s Quest to Cure ALS
Augie’s Quest to Cure ALS is a nonprofit committed to changing the experience of people living with ALS by fast-tracking cutting-edge research to advance effective treatments and an ultimate cure. The organization is galvanizing thousands to join this fight, confronting ALS in an entirely new way, and driving innovative research forward, and at an accelerated pace. We are working to bring an exciting treatment, AT-1501, and many others, to market as fast as we can via our research partners at the ALS Therapy Development Institute. Augie’s Quest was founded more than a decade ago by Augie Nieto, the successful fitness industry mogul behind Lifecycle and Life Fitness who was diagnosed with ALS in 2005 and whose life story was recently chronicled in the award winning film, <a href="https://augiesquest.org/news/documentary" target="_blank">Augie</a>. With Augie’s Quest, ALS doesn’t stand a fighting chance. Because ALS isn’t incurable, it’s only underfunded. Please join our quest at <a href="https://www.augiesquest.org" target="_blank">www.augiesquest.org</a>. 

##### About UFC GYM®
UFC GYM® is the first major brand extension of UFC®, the world’s premier MMA organization, created in alliance with New Evolution Ventures™ (NeV), developers of many of the world’s most successful fitness brands. As the first to unite the benefits of MMA with fitness, the brand is not what you expect, and more than you can imagine. UFC GYM’s TRAIN DIFFERENT® approach provides members with the ultimate fitness experience and programming that secures results for all ages and training levels. With 150 locations opened and 500 additional locations currently in development globally, UFC GYM has revolutionized the fitness industry and positively impacted countless lives worldwide. In addition to its corporate-owned clubs, UFC GYM offers the opportunity to own and operate a UFC GYM franchise domestically and internationally. For franchise information, contact <franchiseinfo@ufcgym.com> or visit <a href="https://ufcgymfranchise.com" target="_blank">UFCGYMFranchise.com</a>. For more information, please visit [ufcgym.com](/). Follow UFC GYM on Instagram and Twitter @UFCGYM, <a href="https://Facebook.com/UFCGYM" target="_blank">Facebook.com/UFCGYM</a>, and <a href="https://youtube.com/ufcgym" target="_blank">youtube.com/UFCgym</a>.

UFC GYM Partners with Augie’s Quest to Cure ALS

Looking to add some seasonal flavor to your day while staying on track with your nutrition and fitness goals? Try one of these protein shake recipes inspired by holiday desserts to celebrate the season.

There are many protein powder options available on the market. Feeling overwhelmed and don’t know where to start? UFC GYM recommends <a href="https://www.dotfit.com/" target="_blank">dotFIT</a> as a great starting point. Have questions? dotFit is stocked in UFC GYM Signature Clubs. Talk to a coach for recommendations based on your goals. 

Share your protein shake photos or your own favorite recipe with us on social. Tag @UFCGYM on Instagram for a chance to be featured.

<br>

### THE RECIPES

<br>

##### PUMPKIN PIE PROTEIN SHAKE
**Ingredients:**  
8 oz almond or coconut milk  
½ cup of canned pumpkin  
1 serving of vanilla protein powder (Try dotFit's <a href="https://www.dotfit.com/wheysmooth-vanilla/" target="_blank">Whey Smooth Vanilla Crème</a>!)  
½ medium banana  
¼ tsp of pumpkin pie spice  
¼ tsp of cinnamon  

<br>

##### CARAMEL APPLE PROTEIN SHAKE  
**Ingredients:**  
½ - 1 cup of water or unsweetened vanilla almond milk  
½ cup applesauce  
1 serving of vanilla protein powder  
½ tsp pumpkin pie spice  
½ tsp caramel extract  
½ cup of ice  
¼ tsp sweetener of choice **optional*  
Sprinkle cinnamon to taste  

<br>

##### GINGERBREAD PROTEIN SHAKE
**Ingredients:**  
1 cup unsweetened vanilla almond milk  
1 serving of chocolate or vanilla protein powder  
1 large sliced banana (tip: use a frozen banana. Peel and slice it before freezing.)  
½ cup frozen cauliflower  
1 tbsp cashew or almond butter  
½ tsp vanilla extract  
1 tbsp blackstrap molasses  
½ tsp cinnamon  
½ tsp ground ginger  

<br>

In a rush? Keep it simple with this Apple Spice Protein Shake. Load up your UFC GYM Blender Bottle, shake, and go!  

##### APPLE SPICE PROTEIN SHAKE
**Ingredients:**  
8 oz apple juice  
1 serving vanilla protein powder  
½ tsp cinnamon  
Shake and go!  

<br>

### Pro Tips: 
* Choose your favorite protein powder brand, but don’t forget to read the nutrition facts label and check for added sugar. 
* Want your protein shake to have a creamier consistency? Add yogurt or avocado. 
* Trim calories by replacing the milk with water.  


Holiday Dessert Protein Shakes

We hit the gym with “Killer” Cub Swanson, UFC Featherweight and owner of [UFC GYM Costa Mesa](/locations/costa-mesa/), to talk about the road to the Octagon, from fight prep to the importance of proper recovery. 

Cub took home the win at UFC Tampa and continues to stay dedicated to his training. Read on and up your knowledge.

<br>

**UFC GYM: Tell us about how you prepare for a fight? A lot of people wonder about this process, whether it’s because they enjoy watching the fights, want to compare their own training, or dream of making it as a fighter too.**

CS: When I train for a fight or when I prep for a fight it comes in stages. The initial stage is about 4 weeks of just getting in shape, eating a little better – I still do cheat days or cheat meals – but it’s kind of prepping my body for taking it to the next level. Then I try to do 6-8 weeks of intense between 1-3 practices a day with 2 days off a week and making sure I take my body to its limits, and then pull it back, and then doing that repeatedly until I’m ready for the fight. The closer I  get to the fight , the less cheat meals I’m taking and the more things I’m cutting out of my diet so that way I’m not mentally strained from like 10 weeks out.

<br>

**UFC GYM: Is recovery a part of your training plan? Any tips?** 

CS: Recovery is huge especially, I’m 35, I’ve been doing this for 15 years and so recovery is everything. Sleep, number one. I have to have at least 8 hours of sleep. And then I have all kinds of tools at my house I’ve built up. I have massaging machines, I have cupping tools, I have ice packs, I have heating pads. I go to cryotherapy, I get massages. I do everything that I need to do to make sure that I’m back to 100%.  One thing that bums me out is alcohol. Alcohol actually slows your recovery process, your sleeping. Having a wine or beer before I go to bed is not going to help. So cutting things out like that.

<br>

**UFC GYM: Putting your body through grueling workouts, dedicating a lot of time to training, especially as you get closer to a fight, where do you find motivation?**

CS: For me, my motivation has always been trying to beat the guy that I was yesterday, or last month, or last year. So I’m always comparing myself to- how did I feel last camp? Or when I had my best performance- how did I feel, what was I doing? And trying to either recreate that or beat that. Myself. That’s my biggest opponent. Looking in the mirror. As long as I can be better than the guy yesterday, I’m still growing.

<br>

**UFC GYM: Most of us can only dream about it. Can you tell us what it’s like to enter the Octagon for a fight?**

CS: Stepping into the Octagon can be any emotion cause it depends where you’re at, but you’re also gonna be feeling different ones. Your gonna feel excited. You’re gonna be like Hell Yeah I’ve been working so hard for this. You can feel pressure. You can feel not wanted. You could be boo’d by 20,000 people. So, you could be feelin’ all types of things. The key is no matter what comes at you that you’re focused, that you remember your training on what you’ve been doing the entire camp, and then going out there and performing and at the end of the day as long as you get your hand raised, it doesn’t matter. 


Four Rounds with Cub Swanson


**NEWPORT BEACH, CA. & WATERTOWN, MA.** – October 28, 2019 – UFC GYM®, the rapidly expanding fitness franchise that creates training programs for all levels and ages inspired by the regimens of UFC® athletes, is excited to announce its partnership with NormaTec, the industry leader in compression recovery technology. By adding NormaTec’s PULSE 2.0 Series Recovery Systems, UFC GYM is expanding its world-class training resources, and furthering its mission to bring world-class training to more athletes. NormaTec’s technology will be made accessible in select UFC GYM locations throughout the world that offer recovery facilities.

The NormaTec partnership offers UFC GYM members access to their recovery systems on-site. NormaTec’s technology will be implemented as part of UFC GYM’s TRAIN DIFFERENT® philosophy, designed for people of all ages to meet fitness goals quickly in a supportive, motivational, community-based gym that incorporates various martial arts disciplines with state-of-the-art equipment and top-notch coaching. 

“A critical piece to any successful fitness program is recovery. UFC GYM is excited to provide access to the same recovery benefits enjoyed by professional athletes by bringing NormaTec to our clubs,” said Adam Sedlack, President of UFC GYM. “We strive to empower members to achieve their fitness goals and to support our rapidly growing franchise community through access to the best tools on the market. We’re proud to further that mission with NormaTec.” 
 
“UFC GYMs have a fresh and empowering approach to training that is yielding incredible results,” said Gilad Jacobs, CEO of NormaTec. “We are proud to be working with UFC GYM to roll out some of their professional level training methods that are inspired by routines used by UFC athletes, and to help them provide better access to the benefits of recovery with NormaTec’s technology.”

NormaTec Recovery Systems are currently used by 97% of pro teams in the US, as well as elite athletes and fitness enthusiasts across a broad range of sports. The PULSE 2.0 Series uses compressed air to massage limbs, mobilize fluid, and increase circulation, helping athletes recover after workouts and reduce pain and soreness. The systems are also used as a high-tech warm up before training. 

##### About NormaTec
The NormaTec PULSE 2.0 Series is next-level athlete recovery. These cutting-edge compression systems help athletes warm up pre-workout, and recover quickly post training and competition. Using NormaTec’s full-length compression boots, arms, or hips rejuvenates muscle tissue and reduces tightness and soreness. The PULSE 2.0 Series is also the first connected recovery system, featuring a Bluetooth® enabled app. Invented by an M.D., Ph.D. and perfected by professional athletes, NormaTec Recovery Systems are the go-to equipment for the world’s best. For more information, visit <a href="https://www.normatecrecovery.com" target="_blank">www.NormaTecRecovery.com</a> and follow on Twitter, <a href="https://twitter.com/NTRecovery" target="_blank">@NTRecovery</a>, <a href="https://www.facebook.com/NormaTecRecovery/" target="_blank">Facebook</a> and <a href="https://www.instagram.com/ntrecovery/?hl=en" target="_blank">Instagram</a>.

##### About UFC GYM®
UFC GYM® is the first major brand extension of UFC®, the world’s premier MMA organization, created in alliance with New Evolution Ventures™ (NeV), developers of many of the world’s most successful fitness brands. As the first to unite the benefits of MMA with fitness, the brand is not what you expect, and more than you can imagine. UFC GYM’s TRAIN DIFFERENT® approach provides members with the ultimate fitness experience and programming that secures results for all ages and training levels. With 150 locations opened and 500 additional locations currently in development globally, UFC GYM has revolutionized the fitness industry and positively impacted countless lives worldwide. In addition to its corporate-owned clubs, UFC GYM offers the opportunity to own and operate a UFC GYM franchise domestically and internationally. For franchise information, contact <franchiseinfo@ufcgym.com> or visit <a href="https://ufcgymfranchise.com" target="_blank">UFCGYMFranchise.com</a>. For more information, please visit [ufcgym.com](/). Follow UFC GYM on Instagram and Twitter @UFCGYM, <a href="https://Facebook.com/UFCGYM" target="_blank">Facebook.com/UFCGYM</a>, and <a href="https://youtube.com/ufcgym" target="_blank">youtube.com/UFCgym</a>.

##### About UFC®
UFC® is the world’s premier mixed martial arts organization (MMA), with more than 300 million fans and 70 million social media followers. The organization produces more than 40 live events annually in some of the most prestigious arenas around the world, while broadcasting to nearly one billion TV households across more than 170 countries. UFC’s athlete roster features the world’s best MMA athletes representing more than 60 countries. The organization’s digital offerings include UFC FIGHT PASS®, one of the world’s leading streaming services for combat sports. UFC was acquired in 2016 by global entertainment, sports and content company Endeavor, along with strategic investors Silver Lake Partners and KKR. UFC is headquartered in Las Vegas, Nevada. For more information, visit <a href="https://ufc.com" target="_blank">UFC.com</a> and follow UFC at <a href="https://Facebook.com/ufc" target="_blank">Facebook.com/ufc</a>, Twitter, Snapchat and Instagram: @UFC.

##### Media Contacts
 
**Breck Rice**  
NormaTec  
(617) 658-5896  
rrice@normatecusa.com  

**Ashley Fitzgerald**  
UFC GYM  
ashley.fitzgerald@ufcgym.com  

**Brian Smith**  
UFC  
bsmith@ufc.com  


NormaTec Partners With UFC GYM


UFC GYM® today announced the Spring 2020 opening of a 24,000 square-foot, multimillion-dollar fitness facility with state-of-the-art equipment and amenities, a fitness training Recovery center, and a wide range of dynamic group classes in Midtown Miami. This UFC GYM franchise is owned by former Major League Baseball superstar Alex Rodriguez and will be located at 3635 NE 1st Ave., Miami, FL 22314.

Rodriguez, a three-time MLB American League MVP, fourteen-time All-Star, 2009 World Series Champion and Chief Executive Officer of A-Rod Corp., secured developmental rights for UFC GYMs throughout Miami – Dade County in 2017. The new Midtown location will be his second club, following his highly successful 31,000 square foot facility in Kendall.

"I am excited to bring UFC GYM to Midtown Miami and provide the community with an unparalleled fitness experience and training program that I believe in,” said Rodriguez. “The Train Different programming fosters an energetic, inclusive community that is passionate about the same healthy lifestyle my family and I lead. I appreciated it firsthand in my Kendall club and I look forward to continuing this in Midtown.”  

“We are proud to have a world-class athlete and successful entrepreneur like Alex as a part of our fitness community,” said Adam Sedlack, President of UFC GYM. “Midtown Miami is a dream market and we intend to provide the best version of our Train Different experience in our most state-of-the-art facility yet.”

Starting immediately, prospective members are able to reserve founder rates at [www.ufcgymmidtownmiami.com](/locations/miami-midtown/). The first phase of founding members will receive reduced fees, special offers on gym amenities, an invitation to the grand opening party, and an exclusive founding member kit.  A temporary enrollment center is located at 3130 N Miami Ave., Miami, FL 33137 and open Monday – Sunday. Contact the enrollment center at (786) 310-4766.

Making the benefits of world-class MMA athlete training programs available to all, regardless of age or athletic ability, UFC GYM Midtown Miami will offer a bag room, HIIT studio, functional training area with indoor turf, top quality cardio and strength training equipment, and personal training. To further support a healthy lifestyle, there will be an Arm Bar Cafe and a UFC GYM Recovery area, providing pre and post-workout treatments. Recovery services at UFC GYM Midtown Miami include cryotherapy, compression, percussion massage, and more.

The largest fitness facility of its kind in Midtown Miami, the gym will also feature unlimited access to popular UFC GYM Ultimate classes such as Boxing Conditioning, Kickboxing Conditioning, DUT (a high-intensity interval training class), TRX®, and more.

UFC GYM programming has been developed through exclusive access to the training regimens of internationally acclaimed UFC® athletes. UFC GYM has opened more than 150 locations, from the United States to the UK, India, Australia, Vietnam, Singapore, Mexico, South America, the United Arab Emirates, and more. The rapidly expanding fitness franchise has over 600 additional locations in development. In addition to its corporate-owned clubs, UFC GYM offers the opportunity to own and operate a UFC GYM franchise domestically and internationally. For franchising information, visit <a href="https://ufcgymfranchise.com" target="_blank">UFCGYMFranchise.com</a> or contact <franchiseinfo@ufcgym.com>.

![Map to UFC GYM Miami-Midtown](https://ufcgymweb.blob.core.windows.net/ufcgym-web/news/2019-10-08-alex-rodriguez-midtown-miami-image1.jpg)

##### About A-ROD Corp. 
Founded in 2003 by legendary baseball player Alex Rodriguez, A-Rod Corp identifies, originates and manages investments across a broad array of industries, including real estate, sports and wellness, media, and entertainment. With a flexible and opportunistic investment mandate, the firm focuses on long-term opportunities, where it can add value to create superior risk-adjusted returns. Led by Alex Rodriguez and a team of seasoned investment professionals, the firm manages both internal and external capital. For more information, visit <a href="https://www.arodcorp.com" target="_blank">www.arodcorp.com</a>.

##### About UFC GYM®
UFC GYM® is the first major brand extension of UFC®, the world’s premier MMA organization, created in alliance with New Evolution Ventures™ (NeV), developers of many of the world’s most successful fitness brands. As the first to unite the benefits of MMA with fitness, the brand is not what you expect, and more than you can imagine. UFC GYM’s TRAIN DIFFERENT® approach provides members with the ultimate fitness experience and programming that secures results for all ages and training levels. With 150 locations opened and 500 additional locations currently in development globally, UFC GYM has revolutionized the fitness industry and positively impacted countless lives worldwide. In addition to its corporate-owned clubs, UFC GYM offers the opportunity to own and operate a UFC GYM franchise domestically and internationally. For franchise information, contact <franchiseinfo@ufcgym.com> or visit <a href="https://ufcgymfranchise.com" target="_blank">UFCGYMFranchise.com</a>. For more information, please visit [ufcgym.com](/). Follow UFC GYM on Instagram and Twitter @UFCGYM, <a href="https://Facebook.com/UFCGYM" target="_blank">Facebook.com/UFCGYM</a>, and <a href="https://youtube.com/ufcgym" target="_blank">youtube.com/UFCgym</a>.

##### About UFC®
UFC® is the world’s premier mixed martial arts organization (MMA), with more than 300 million fans and 70 million social media followers. The organization produces more than 40 live events annually in some of the most prestigious arenas around the world, while broadcasting to nearly one billion TV households across more than 170 countries. UFC’s athlete roster features the world’s best MMA athletes representing more than 60 countries. The organization’s digital offerings include UFC FIGHT PASS®, one of the world’s leading streaming services for combat sports. UFC was acquired in 2016 by global entertainment, sports and content company Endeavor, along with strategic investors Silver Lake Partners and KKR. UFC is headquartered in Las Vegas, Nevada. For more information, visit <a href="https://ufc.com" target="_blank">UFC.com</a> and follow UFC at <a href="https://Facebook.com/ufc" target="_blank">Facebook.com/ufc</a>, Twitter, Snapchat and Instagram: @UFC.


Alex Rodriguez To Open UFC GYM in Midtown Miami


Boring workout? Not here! Expect the unexpected when you sign up for Daily Ultimate Training, UFC GYM’s signature high intensity interval training class. Lingo alert: high intensity interval training is commonly known as HIIT.

DUT is one of the most popular classes at UFC GYM for good reason. HIIT can be an incredibly effective way to work out and to see the body composition and fitness results you want. To realize these results and be effective, it’s important to train correctly. Workout with confidence. Each DUT class is planned and led by a certified functional fitness coach, following the guidelines developed by our expert Program Directors.

Every DUT class begins with a dynamic warm up to get your blood flowing and body ready for the workout ahead. This initial warm up is a key part of class and helps to prepare your body for exercise - so do not be late! After proper warm up, your Coach will demonstrate the exercises that need to be completed. Participants move through timed interval stations that keep the body and mind guessing. No two days are alike! Your Coach will utilize a variety of different modalities and equipment. Need a modification? Please discuss this with your Coach before class gets started to ensure you have a safe workout experience. Always remember to go at your own pace.

Our ultimate high intensity interval training class often takes place on the turf. Ask the front desk where to go when you check in. The wide variety of equipment utilized in DUT can include anything from free weights and barbells, to TRX Suspension Training, battle ropes, Bulgarian Bags, kettlebells, medicine balls, rowers, and much more. Whether your circuit involves equipment or the simple but powerful use of your own body weight, each DUT class will help build a foundation of strength, coordination and overall athletic ability. Develop a body that is functionally fit and supports your everyday activities.

The best part of DUT? It provides more than a workout. It’s a full learning experience with a small group of like-minded fitness enthusiasts. Focus on safe technique and physiological function, while forging new friendships with other members in class.

Pro Tip: Up the variety factor and find your fit by trying DUT with as many coaches as you can. By switching up your routine and style of training, the body is kept guessing.

Looking to burn calories? Build endurance? Improve your mobility, knowledge, and social rapport? DUT is the class for you. Just remember: If you’re not working your hardest, you’re not doing HIIT.

![Woman on battle ropes](https://ufcgymweb.blob.core.windows.net/ufcgym-web/news/2019-09-07-what-to-expect-in-dut-class-image1.jpg)

![Overhead shot of DUT class in action](https://ufcgymweb.blob.core.windows.net/ufcgym-web/news/2019-09-07-what-to-expect-in-dut-class-image2.jpg)

![Shot of DUT class in action](https://ufcgymweb.blob.core.windows.net/ufcgym-web/news/2019-09-07-what-to-expect-in-dut-class-image3.jpg)

![Women with kettlebells overhead](https://ufcgymweb.blob.core.windows.net/ufcgym-web/news/2019-09-07-what-to-expect-in-dut-class-image4.jpg)

What to Expect in DUT Class


Are you up to the challenge? UFC GYM is bringing you the opportunity to find out! On Saturday, October 12, 2019, test your strength, prove your power and push your endurance to the max at the Ultimate Fitness Challenge.

Our expert fitness team has devised a program that utilizes strategic rounds of exercises designed to measure four categories: strength, stamina, power, endurance. Participants must complete three rounds. The fastest time takes the win! There will be ONE overall female winner and ONE overall male winner. Winners will move on to our Regional and National championship events.

It’s a level playing field, participants enter by weight class. The weights used in the competition are scaled according to body weight.

### The Details

All Ultimate Fitness Challenge participants will receive:

- Three Personal Training sessions with a Challenge Coach
- Weekly Challenge Class
- Exclusive discounts on additional training and supplements
- Ultimate Fitness Challenge Special Edition T-Shirt
- Fun-filled day of competition and camaraderie, with the opportunity to advance to the Regional and National competitions.
- Cost: \$199 USD

### The Challenge Event Schedule

It all begins at your local club on October 12th. One male and one female winner per club will advance to the next round of competition.

- Local Ultimate Fitness Challenge: October 12, 2019
- Regional Ultimate Fitness Challenge - Northern California, Hawaii, New York: October 19, 2019
- National Ultimate Fitness Challenge Championships - held in Southern California: November 2, 2019

### How To Sign Up

Ready to secure your spot and find out how you will measure up against the competition? Contact your local club to sign up and start training to win NOW! The Ultimate Fitness Challenge is currently available at select participating clubs in the USA.

[Locate Your Club](/locations)

![2019 Ultimate Fitness Challenge Weight Classess and Rounds](https://ufcgymweb.blob.core.windows.net/ufcgym-web/news/2019-09-06-ultimate-fitness-challenge-image1.png)

Take on the UFC GYM Ultimate Fitness Challenge

**THE CHALLENGE TO FIGHT BREAST CANCER**
----------------------------------------

October is Breast Cancer Awareness Month. According to [BreastCancer.org](https://www.breastcancer.org/symptoms/understand_bc/statistics), about 1 in 8 U.S. women will develop invasive breast cancer over the course of her lifetime. This month UFC GYM and the [Young Survival Coalition](https://www.youngsurvival.org/) (YSC) are partnering up on The Challenge to Fight Breast Cancer. Get fit while you support a great cause!

Join in and challenge yourself for six weeks to gain muscle, build strength and lose weight while training to compete in The Challenge Fitness Championships.

The Challenge to Fight Breast Cancer runs Saturday, October 6th - Friday, November 16th and will be followed by The Challenge Fitness Championships on Saturday, November 17th. The Male and Female Champion will be awarded a $300 prize!

### **UFC GYM x YOUNG SURVIVAL COALITION**

UFC Gym will donate 5% of proceeds from The Challenge to Fight Breast Cancer to the Young Survival Coalition (YSC), the premier organization dedicated to Empowering the Fighting Spirit in young women who are diagnosed with breast cancer. Learn more about our partner at [](https://www.youngsurvival.org/) [youngsurvival.org](https://www.youngsurvival.org/).

### **The Challenge Program Includes:**

• Three 25 minute Coaching sessions

• Challenge Group DUT class every Saturday

• 20% discount on dotFIT products

• Entry into The Challenge Fitness Championships

• Championship Competitor t-shirt

• Donation to YSC to support women’s fight against breast cancer

### **Pricing:**

• $149 - For non-Private Coaching Clients. Includes three 25 minute coaching sessions.

• $49 - For current Private Coaching Clients. No additional sessions.

• $199 - For non-UFC Gym members. Includes 6-week Fitness membership and three 25 minute coaching sessions.

Visit your local UFC GYM front desk for more information and to sign up. Challenge available at Signature Club locations only.

[Locate Your Club](https://ufcgym.com/locations)

The Challenge to Fight Breast Cancer

#### The sun is shining, there is a soft breeze in the air, and you can hear the birds singing. What we are describing is the perfect day to take your workout outdoors. While we would love to see your pretty faces at [UFC GYM](https://ufcgym.com) every day, we also understand that there is nothing more refreshing than an outdoor workout on a perfect Summer day. We’ve put together an easy to follow, but effective outdoor workout that you can do anywhere. This workout is designed to burn fat & get your whole body moving.

Warmup:
-------

#### 5 jumping jacks 

#### 5 push-ups

#### 5 squats

#### \*REPEAT FOR 2 MINUTES

The Workout:
------------

### This workout is simple- 5 exercises, 5 rounds. Perform all exercises consecutively with minimal to no rest & repeat 5 times!

#### _20 Ice skater to curtsy lunge_\- Start with your feet together. Jump out horizontally on to your right leg, cross your left leg behind you to a curtsy lunge. Repeat on the left. Perform 10 times on each leg, alternating sides.

#### _20 Spidermans_\- Start in a plank position. Bring your right knee out to your right elbow. Repeat on the left. Perform 10 times on each leg, alternating sides.

#### _20 Squat jump with pulse_\- Start in a squat position, jump up as high as you can, land back in your squat position, perform a small pulse and repeat.

#### _20 Plank jack shoulder taps_\- Start in a plank position with your feet together. Jump your feet out and in quickly, keeping your hips stable. Bring your right hand to your left shoulder and place back on the floor. Bring your left hand to your right shoulder and place back on the floor. Repeat this entire sequence 20 times.

#### _20 Glute Kickbacks_\- Start in a plank position with knees down, directly under your hips. Extend your right leg straight behind you & return to starting position. Repeat 20 times before moving to the left side.

#### We told you this workout is simple! But remember, simple doesn’t mean easy. So next time you wake up to the sun shining between your window panes, put on your athletic shoes, and start your day with [UFC GYM](https://ufcgym.com)’s outdoor workout.

Summer Sun Workout

#### As a father of two teenage kids, I have felt the various emotions that come along with watching my children compete in an organized sport. As a parent, it is common to feel nervousness and anxiety as if we were the ones on the field. It is very nerve-racking to think about the possibility of injury, the potential failure, or the chance of an embarrassing mistake that can negatively impact the success of the team. The flip side of these crazy emotions is the joy of witnessing your child experience a big win and pride of watching your child make the game-winning play.

#### Although organized sports can have an impact on your emotions and provide a substantial price tag, the life lessons and fond memories are well worth the time, energy, and resources. My son is currently a dual sport varsity athlete in high school and has played organized sports since he was four years old. Our experience with youth sports is priceless, and I am honored to share some of the benefits with you.

Social & Communication Skills
-----------------------------

#### Being involved in a team sports allows for constant interaction with your teammates, coaches, referees, competitors, and other parents. This continuous interaction helps develop social and communication skills that can be applied as they mature in school and the workplace.

Time Management & Multi-tasking
-------------------------------

#### Team sports revolve around practice schedules, game times, and team building events. Committing to a team, means you are committed to contributing to each of these events actively. This structure develops the ability to meet deadlines and teaches kids how to prioritize their time.

Competitiveness & Hard Work
---------------------------

#### Competitiveness is a positive character trait and can be formed by playing sports. An individual's ability to compete can carry them a long way in life. Youth sports teach an athlete how to deliver your best effort in every task, how to respond to adversity, and how to prepare for an upcoming event adequately.

Organization & Accountability
-----------------------------

#### By playing an organized sport and contributing to a team, a child can learn the concept of organizational structure and responsibility. Organized sports offer a set of clear rules, a defined hierarchy, and systems for recognition.  Learning to excel in this environment at a young age provides advantages and life experience they can apply in the future.

#### Overall, enrolling your child in organized sports will have a positive impact and can pay dividends in the futures. The one suggestion I have is, have fun. Find a sport your child enjoys. Join a program that has long-term growth potential, like [UFC GYM's Youth Program](https://ufcgym.com/youth-classes). Follow coach that will be a positive role model. Enjoy the process of parenting a stud athlete and the positive life lessons that are part of the package.

Why you should get your child involved in team sports

#### As a registered dietitian, you’d think I like to cook. Wrong. In school I loved studying nutritional biochemistry and reading books and scientific studies about how nutrients work in the body and impact our health and body composition. Culinary skills were not a focus. In fact, my Master Degree thesis project was on the impact of phytosterols and a pedometer on cholesterol levels. My point is, I don’t like spending a lot of time in the kitchen. BUT I do love nourishing my kids with healthy food, so my meal prep has to be just that – fast, simple, healthy and delish. Here’s a family fav:

Chicken Tacos, Side Salad & Fruit 
==================================

Ingredient List
---------------

### **Tacos: **

#### 1-2 pounds of boneless, skinless chicken thighs or breasts (your preference) cut into small pieces

#### Taco seasoning (I like McCormick’s Chicken Taco seasoning packet)

#### Whole wheat or corn tortillas

#### 1 cup of mixed greens, chopped

#### 2 roma tomatoes

#### 1 avocado

#### ½ cup of chopped white onion

#### ½ cup of shredded Mexican cheese

#### Fresh cilantro, as desired

### Side Salad:

#### Mixed greens (the darker the leafy green, the more nutrients)

#### Diced tomato, avocado, cucumber and red onion

#### Shredded parmesan, if desired

#### Balsamic vinaigrette or dressing of choice

#### Toss all ingredients in a large bowl and serve with meal

### Fruit:

#### Choose whatever fruit is in season

#### Dice it and serve with the meal

Instructions
------------

#### Heat large skillet on medium heat. Add 1 tbsp of oil or use nonstick spray. Add chicken pieces and cook until no longer pink. 3-5 minutes for breasts; longer if using thighs. Add seasoning mix and stir well. Add 1/3 cup of water and bring to a boil. Reduce heat and allow to simmer 6-7 minutes until chicken is fully cooked. Heat a separate skillet to medium. Use nonstick spray and add tortillas, one at a time, flipping occasionally until heated.

#### In my house, the kids know to leave their phones somewhere else during dinner. All the food is placed on the table and everyone builds their own tacos. As always, the kids get milk for bone building nutrients and I drink water. Dinner time for our family is the one time we can all share about our day without distractions.

#### Author: Kat Barefield, MS, RDN, CPT, CES, PES, Registered Dietitian Nutritionist

![2167-18-April Blog CTA Button-02 KICK START](https://ufcgymweb.blob.core.windows.net/ufcgym-web/news/2018-06-21-chicken-tacos-recipe-image1.jpg)


Healthy & Delicious Family Meal - Chicken Tacos

#### When someone first hears the letters, UFC, many people assume violence. But at [UFC GYM](https://ufcgym.com), that is just not the case, especially in our Youth Programming.  [UFC GYM’s Youth MMA](https://ufcgym.com/youth-classes) classes are designed to keep kids active, motivated, and confident. Here are some things you can expect in a UFC GYM Youth MMA class:

1\. Full Body Warm Up 
----------------------

#### Students do various callisthenic martial art based intro workouts to improve stamina, strength, balance, and speed. Students then go through a full body stretch followed by a water break.

2\. Discipline
--------------

#### Students are taught discipline through martial arts. We encourage the students to be well mannered and to behave properly on and off the UFC GYM mats. Our MMA classes take all of the most effective techniques shown by UFC fighters in the octagon and bring them right to our students in class. It is our mission to teach real self-defense and build realistic confidence in our students' ability to navigate difficult situations.

3\. Teamwork
------------

#### Students learn teamwork by being a good martial arts partner to their friends in class. Students learn to trust and communicate with peers of all ages.

4\. Goal Setting & Achieving
----------------------------

#### Growth is strongly encouraged in UFC GYM’s Youth Program, especially in our BJJ belt promotions. Students will be challenged with attainable goals, and our Coaches will be there to push them to new heights, mentally and physically.

#### At UFC GYM, we believe we are responsible for helping raise the next generation of young adults. Our program is geared to create a more courageous and health conscious younger generation.  I would encourage any family to come and [enroll at one of our facilities](https://ufcgym.com/get-a-guest-pass) and begin their MMA experience with us.

What to Expect in a UFC GYM Youth MMA Class

Living in today’s food environment where junk is everywhere, accessible 24/7 and is often cheaper than healthier alternatives is one of the biggest challenges as a parent. Kids eating habits are formed early in life, and without intention and planning they’ll fall victim to what’s “normal” in society. Just look at what’s offered in gyms across the country where sporting events are held. It’s the ultimate irony – hot dogs, chips, candy and soda are being sold as kids exercise and compete. What message is that sending? As a mother of a college basketball player and youth basketball player, I say it’s the wrong one. 

But as Gandhi says, “Be the change you want to see in the world.” So here I am, sharing with you how you can go against the grain and help our youth make smarter choices, grow strong and ultimately reach their full potential.

**Tip 1:**
----------

**Collaborate with your kids and pack a yummy AND healthy lunch. That means taking them grocery shopping and guiding their choices as well as them helping pack the lunch. Kids are more willing to eat the foods they help choose and prepare. Here’s one of my faves:**

#### Turkey Wrap

*   Whole wheat/whole grain tortilla (whole grains have vital nutrients)
    
*   Sliced turkey (protein)
    
*   Harvarti or swiss cheese (dairy has calcium for bone health)
    
*   Avocado (healthy source of fat)
    
*   Lettuce and spinach (color veggies packed with nutrients)
    

**Tip 2:**
----------

**Add colorful fruits and veggies. Cut them up like finger foods and include yummy dips like hummus, nut butter or ranch. (A little fat isn’t fattening unless you’re overeating. Kids often need extra calories for growth and activity).**

*   Sliced apples and peanut butter
    
*   Baby carrots, sliced cucumbers (my daughter’s fave) and hummus
    
*   Strawberries and sometimes Nutella (occasionally adding this teaches moderation)
    

**Tip 3:**
----------

**Instead of chips, add snack foods that are crunchy and packed with nutrients.**

*   Almonds and dried fruit (sweet and salty)
    
*   Popcorn (whole grain)
    
*   Apple
    
*   Whole grain crackers and hummus
    
*   Granola bar and cheese
    

**Tip 4:**
----------

**Have your kids pick out a reusable water bottle.  Most kids do NOT need juice, soda or Gatorade. The added sugars in these beverages put your child at risk for cavities and excess weight gain. Plus, it’s good for the environment to avoid plastic water bottles.**

*   Experiment with flavoring water with fruits and veggies. Do this with your kids so they take ownership.
    
    *   Cucumber and mint is delish.
        
    *   So is water flavored with strawberries and blueberries or sliced oranges.
        
**Conclusion**
----------

Finally, be sure to demonstrate making these choices yourself. It’s not about being perfect, so please let that go. If you’re making healthy choices most of the time and enjoying treats some of the time, your kids will likely follow your lead. It may not be right away, but eventually they will. And our kids desperately need good leadership to become their best.

By: Kat Barefield, MS, RDN, CPT, CES, PES

Registered Dietitian Nutrition

Healthy Packed Lunches for your Children

Hey everyone, [Candice Becker](https://www.instagram.com/thisfitwife/) here again! 31 year old mom of two. My son Jackson is almost 5, and daughter Cammie will be 2 in just a couple of months. Life is a whirlwind over here. My husband Brett, works in the food industry and travels between 30-50% of the time depending on the time of year. When travel is high, our time is precious, and our lives are beginning to transition to the next phase of school and sports. Having children has opened me up to a whole new set of experiences, and challenges in keeping some routines, and incorporating new ones.

I got involved in the fitness industry when I was 18 and its been a part of my life ever since! I love being able to share our love of fitness with the kids, and seeing them flourish. Some of our most memorable time together as a family is spent putting down the phones and playing around, or exploring new places together. There are so many ways you can get together with the kids and work up a sweat, laugh, and bond without sacrificing your other obligations. Here are a few of my favorite ways to get my family moving:

UFC GYM
-------

We initially found [UFC GYM](https://ufcgym.com) about 2 and a half years ago, when a new location popped up not far from our house. I was skeptical at first, thinking it was just a fight gym for my husband, but boy was I wrong! The gym has opened us up to a whole new community and set of classes that are always changing and challenging. They even have a youth and family program that’s been amazing for us and for the kids. A great Saturday afternoon can be spent doing a [Family DUT class](https://ufcgym.com/classes/family-daily-ultimate-training-d-u-t) together with our son Jackson while Cammie spends time playing with her friends in kids club. I have never experienced anything like a Family DUT class at UFC GYM.  It not only teaches Jackson new movements and helps with his coordination, but gives him the chance to see Mom and Dad in action! I love having those moments together. He also gets inspired by seeing what the older kids can do, and wants to keep up! For days when I want some alone time while working our, or I just want some time to hit a bag, he can go to a [Youth Kickboxing](https://ufcgym.com/classes/youth-kickboxing) or [Brazilian Jujitsu class](https://ufcgym.com/classes/youth-brazilian-jiu-jitsu-gi), while I’m taking the adult version of the class in another area of the gym. Trying to find a class like that outside of the gym is expensive, and we have it right at our fingertips with UFC GYM without having to go elsewhere.

Outside Activities
------------------

Nice weather can bring some great adventures that the whole family can get involved in. Hiking, and bike rides are some really easy, and affordable options. My family packs up with water bottles, snacks, and a couple diapers and we are ready to go explore! Sometimes we visit a nearby park, other times we drive to a hiking location and just see how far we get. When someone gets tired it’s the perfect time for an impromptu picnic to catch up on how the week has been going. It gives us a chance to connect, get a couple fun photos to document the day, and have fun being active together. Hiking is an activitiy that you can enjoy with kids at any age, and who doesn’t love a great view?

Indoor Activities
-----------------

Some days our schedule really gets crazy, and we don’t have time for an outing, but there’s always time for tag or hide and seek after bath time! The kids have a blast running around and we get a chance to chase out the last of their energy before bed. The kids sleep better, there’s less T.V time, and we all get more time to move around a bit more. Creativity can lend itself to some pretty fun games. One night we are monsters and the kids have to run or defeat us, other times we are knights and princesses, defending the couch castle! It keeps us in a child like state too which I miss… Adulting can be tiring! 

 When I was young, my parents moved my brothers and I to North Dakota for a few years. The winters were no Joke! I remember spending A LOT of time playing in basements, playing make believe, jumping around, and just being silly. Forts or climbing areas can be made in any area of the house. You can take the cushions off the couch, or drape fabric over the dining table and run around doing “missions”. Plus, I don’t know about you guys, but its much easier for me to pick up a few cushions and fold a couple sheets after than to try and pick up a thousand Leggos off the ground or feel guilty about my son being glued to the T.V with a PlayStation remote or IPad in his hands.

Walk it Out
-----------

Lastly, if you have a restaurant within a mile of you, we try to plan at least a couple of times a month where we walk to dinner. Put the young ones in a stroller, or maybe if your children are older, they can skateboard or roller blade. Head to dinner and check the gear at the door. It’s a fun little switch to the regular routine and gets us out of the car for a change. Bonus- you’re working off a bit of the delicious diner you all just put down!

There are so many ways you can get up and get moving with the kiddos, but the main goal is just to make it fun. Instilling some of these habits can only lead to longer, healthier lives, and more lasting memories and connections with your loved ones. Summer is upon us! I hope you’ll read this and find some new ideas, or bring back some old ones you haven’t tried in a while. I’d love to hear about what you guys do together, and don’t forget to share your experiences, especially with some [DUT class](https://ufcgym.com/classes/family-daily-ultimate-training-d-u-t) fun at your local UFC GYM!

Until Next Time!

Candice Becker

Instagram: [thisfitwife](https://www.instagram.com/thisfitwife/)

Activities to get Your Family Moving

#### Step one, grab a pair of dumbbells. Step two, crush this workout. Step 3, feel satisfied. At [UFC GYM](https://ufcgym.com), we encourage you to come in for one of our awesome full-body [workout classes](https://ufcgym.com/functional-fitness) any chance you get, but we also understand that sometimes we don’t have enough time in the day to make it to the gym. But that’s not an excuse to not workout. Stop making excuses, and start getting results by conquering this at-home, dumbbell only workout!

Warmup:
-------

#### 1 minute alternating forward lunge

#### 1 minute pushups

#### 1 minute bear crawls (4 forward, 4 back)

#### \*Perform all exercises consecutively and repeat 2 times through

The Workout:
------------

### This workout is simple- 5 exercises, 5 rounds. Perform all exercises consecutively with minimal to no rest & repeat 5 times!

#### _20 Thruster:_ Hold the dumbbells at your shoulders with palms facing in. Perform a squat. As you straighten your legs, drive your arms up overhead to a press. Return to starting position and repeat.

#### _20 Dumbbell plank row_: Place one dumbbell on the floor. Place one hand on the dumbbell and the other on the floor in a plank position. Keeping your elbow pinched tightly by your side, bend your arm to a row position. Return to starting position & repeat 10 times before switching arms.

#### _20 Jumping lunges_: Step one leg back to a lunge position. Jump up, switch legs in the air, and land in a lunge on the opposite side. Repeat for 20 times on EACH leg.

#### _20 Side lunge to upright row_: Hold dumbbells at your side with your feet shoulder width apart. Step your right leg leg out to the side and bend the right leg while sitting your hips back to a side lunge position. Push off your right leg and return to starting position with palms facing your body. Bend elbows to shoulder level, performing an upright row. Return to starting position. Repeat 10 times before switching to left side.

#### _20 Shoulder tap to mountain climber_: Start in a plank position. Lift your right hand to tap your left shoulder. Return to starting position and repeat on left side. Next, pull your right knee to your left elbow. Return to starting position and repeat on the left side. Perform this entire sequence 20 times.

CORE FINISHER:
--------------

#### 10 V-ups

#### 10 Dumbbell sit-ups

#### 10 Russian twists with dumbbell (each side)

#### Repeat 3 times!

#### Yes, this is a tough workout, but YES you can do it! Don’t forget to post your sweaty selfie and tag us when you finish. We hope to [see you at UFC GYM](https://ufcgym.com/get-a-guest-pass) soon!

Workout at Home!

This recipe is one of my family’s favorites. I haven’t found an easier way to get my kids to eat so many veggies at once. With all the colorful fruits and veggies, healthy fats and a good dose of lean protein, it’s a dietitian’s and a mom’s dream! Not to mention it doesn’t take a lot of time to prepare. Keep in mind, frozen and canned veggies are good options. The nutrients in frozen veggies are preserved and if you drain and rinse canned veggies, you won’t get too much sodium. If you prefer to use fresh veggies, that’s fine too it’ll just take a little more prep time. 

Tortilla Soup 
==============

Ingredient List
---------------

##### 12 ounces of boneless chicken breast, diced (substitute for beans if vegetarian)

##### ½ yellow onion, chopped

##### 3 garlic cloves, crushed and minced

##### 1 can of diced tomatoes, 14.5 ounces, undrained

##### 1 can of diced mild green chilis, 4 ounces, undrained

##### 1 can of tomato paste for thickening, 4 ounces

##### 1 can of sweet corn, 14 ounces, drained OR ½ cup of frozen

##### 1 can of beans– black, kidney or pinto as desired, 14.5 ounces, drained

##### 2 medium zucchini, diced

##### 2 large carrots, diced or 1 can, 14.5 ounces, drained

##### 2 cans of chicken broth, 14.5 ounces each

##### 1-2 tablespoons of extra virgin olive oil

##### ½ teaspoon of seasoned salt

##### ¼ teaspoon of ground cumin

##### 1 avocado, cubed

##### Chili powder, as desired

##### Fresh lime, as desired

##### Fresh cilantro, as desired

##### Shredded Mexican cheese, as desired

Instructions
------------

#### Heat 4 qt pot over medium heat. Add extra virgin olive oil (EVOO) and allow to heat. EVOO is a great source of healthy fats. If you’re looking to save calories, use vegetable oil spray instead.  Add diced chicken, sprinkle with seasoned salt, cumin and chili powder (if desired). Stir for 3-4 minutes. Add diced onion and garlic and stir for an additional 3-4 minutes. (If you’re pressed for time, get a precooked rotisserie chicken from the grocery store and add some of that at the end or use leftover chicken). Add diced tomatoes (undrained), mild green chilis (undrained) and chicken broth. Stir in 3-4 tablespoons of tomato paste for thickening. Bring the soup to boil and add the beans, corn, carrots and zucchini. If you’re looking to add calories, throw in a diced potato or add extra beans. Lower heat and allow to simmer for 15 minutes, stirring occasionally. Season to taste.

#### Once added to individual bowls, each person can sprinkle cheese, avocado, cilantro and fresh lime as desired. My kids love to crush a few tortilla chips into the soup. Aside from this recipe being packed with nutrients, it makes great leftovers. Enjoy!

#### Author: Kat Barefield, MS, RDN, CPT, CES, PES, Registered Dietitian Nutritionist

![2167-18-April Blog CTA Button-02 KICK START](https://ufcgymweb.blob.core.windows.net/ufcgym-web/news/2018-05-22-tortilla-soup-recipe-image1.jpg)

Fast, Easy, & Delicious Family Meal

#### Nature’s candy not only satisfies your sweet tooth, it nourishes your body. After working so hard at [UFC GYM](https://ufcgym.com), we agree that you should treat yourself, but it doesn't have to be in an unhealthy way. Using fruit as dessert is a great way to model a healthy lifestyle for your family and friends. This apple dumpling recipe is a winner for my family.

### Ingredients for 1 serving:

*   #### 1 large Golden Delicious or Gala apple
    
*   #### ½ - 1 ounce of granola
    
*   #### 2 tablespoons Light whipped cream
    
*   #### Cinnamon to taste
    

### Nutrient Totals

*   #### 180-250 calories (depending on amount of granola)
    
*   #### 1-3 g protein
    
*   #### 34-42 g carbs
    
*   #### 5-9 g fat
    
*   #### 5-6 g fiber
    

### Instructions 

#### Remove the core of the apple. Pack the cored apple with granola. Place cored apple in a vegetable steamer or shallow saucepan with 1/2 inch water.  Cover and steam for 10 minutes or until tender. Cool. Sprinkle with cinnamon and top with light whipped cream. Enjoy!

#### Don’t forget to end every meal with your [dotFIT Multivitamin and Mineral](https://www.dotfit.com/Store/health) to fill nutrient gaps. You started with a multivitamin in your mother’s womb to ensure you got everything you needed for healthy development. We believe this lifelong habit helps you and your family grow strong and stay strong.

#### By: Kat Barefield, MS, RDN, CPT, CES, PES, Registered Dietitian Nutrition

[![2167-18-April Blog CTA Button-03 REACH](https://blog.ufcgym.com/hs-fs/hubfs/2167-18-April%20Blog%20CTA%20Button-03%20REACH.jpg?width=850&height=225&name=2167-18-April%20Blog%20CTA%20Button-03%20REACH.jpg)  
](https://ufcgym.com/get-a-guest-pass)

A Healthy Treat Recipe from UFC GYM

#### MOM IS STRONG. Who else can birth children, teach them wrong from right, pack them healthy snacks, provide for her family, change dirty diapers, make 249 Target trips a week…the list goes on! With more items on her to do list than time in the day, it can be tough for Mom to get to [UFC GYM](https://ufcgym.com) for one of their [fitness classes](https://ufcgym.com/functional-fitness). Well Mom, we are here to help! Next time you can’t make it to UFC GYM, but need a quick workout, try this at-home workout:

Warmup
------

#### 1 minute inchworm to pushup

#### 1 minute jumping jacks

#### 1 minute squat

#### \*Perform all exercises consecutively and repeat 2 times through

The Workout
-----------

### FULL BODY SEQUENCE 1:

#### Perform all exercises consecutively with minimal to no rest:

#### _15 bicep curl_: Hold the dumbbells by your side with your palms forward. Keeping your elbows by your side, bend your arms in front of you to a curl. Release to starting position.

#### 30 seconds plank jacks

#### _15 sumo squat to front raise_: Start with your legs slightly further than your shoulders and your toes pointed out. Squat with your knees pointed over your toes and dumbbells in front of you. As you return to starting position, raise your arms to shoulder level, keeping a slight bend at the elbow. Lower arms to starting position and repeat.

#### _3_0 seconds mountain climbers

#### _15 weighted toe touches_: Lay on your back with your toes to the ceiling. Hold the dumbbell in your hands above your chest. Crunch up, return to starting position, and repeat.

####          30 seconds high knee runs

#### \*Repeat this sequence 3 times, with minimal rest between rounds.

### FULL BODY SEQUENCE 2:

#### Perform all exercises consecutively with minimal to no rest:

#### _10 bent over row to reverse fly:_ Stand with feet shoulder width apart. Bend forward keeping a flat back and weights towards the floor. Keeping elbows pinned to your sides, bend your elbows to a row position, return to starting position. Next, keep a slight bend in your elbows as you open your arms to the side to shoulder level, return to starting position. Repeat this sequence 10 times.

####      30 seconds plank jacks

#### _10 forward lunge to reverse lunge_: Start with feet together, step forward with your right leg, bend both legs to a lunge position, push off the right leg to step behind yourself, keeping your right heel off the floor, perform a reverse lunge. Repeat 10 times on the right leg, then repeat on the left.

####            30 seconds mountain climbers

#### _10 pushup to side plank_: start in a hand plank position, perform a pushup, raise your right arm to the ceiling while twisting your hips to the right side, return to starting position to repeat on the left side. Repeat 10 times on each side.

####             30 seconds high knee runs

#### \*Repeat this sequence 3 times, with minimal rest between rounds.

### CORE FINISHER:

#### 30 second elbow plank

#### 30 second hand plank

#### 30 second mountain climbers

#### 30 second elbow plank

#### Show them how strong you are, Mom. Make it through this workout, and you'll be sure to look and feel great picking up the kids from school later! We hope to [see you at UFC GYM](https://ufcgym.com/get-a-guest-pass) soon!

At-home Workout for Mom

Everyone has a story. Every celebrity, athlete, mother, and first responder! Today we bring you Episode 03 of the [UFC GYM](https://ufcgym.com) Podcast, where UFC GYM President, Adam Sedlack sits with UFC Fighter and [UFC GYM Hawaii](https://ufcgym.com/honolulu) owner, BJ Penn, to discuss his story. Throughout the podcast, you'll hear about BJ's biggest accomplishments and losses throughout his fighting career, how he fell in love with [Brazilian Jiu Jitsu](https://ufcgym.com/brazilian-jiu-jitsu), and what his kids have taught him about himself. Plus, who does BJ consider to be the best UFC fighter of all time? You'll have to listen to find out! 

Enjoy the entire podcast [here](https://youtu.be/9kHIhagNKv0).

UFC GYM Podcast Episode 03- BJ Penn

[Brazilian Jiu-Jitsu](https://ufcgym.com/brazilian-jiu-jitsu) is a self-defense based martial art that forces the practitioner to work out their entire body and mind. While adults may come first to mind when thinking of this sport, Brazilian Jiu-Jitsu is also a great practice for children. While the list of reasons you should sign your child up for [UFC GYM’s](https://ufcgym.com) [Youth BJJ Program](https://ufcgym.com/classes/youth-brazilian-jiu-jitsu-gi) is endless, here are a few of the program’s key benefits:

Friendly Community
------------------

Children and adults will instantly make friends on their first day. They will have strong role models by engaging with our instructors and with our senior students. BJJ brings a new level of physical fitness, personal safety, and confidence to all our members.

Anti-Bullying 
--------------

Unfortunately, bullying is very common. However, through BJJ students can build the confidence to stand up for themselves and gain their self esteem back. Students will learn techniques that will navigate them through any bullying situation. Our goal is to end bullying for men, women, and children.

Improves Discipline
-------------------

Students learn how to apply what they learn in BJJ in their everyday life. We teach students how to apply principles of martial art training in all different areas. Students are expected to be disciplined in and outside of class.

By encouraging our youth to get good grades and practice good manners, we are developing our students to get ready for adulthood. We teach children the importance of being on time, well dressed, groomed and attentive. Respect, honor, courage and discipline is what we instill in our program. This structure is the pinnacle of what we desire have on and off our mats.

Improves Teamwork Skills
------------------------

BJJ is an individual sport when competing, but the amount of teamwork needed to get students ready is crucial to a successful performance. Our students who choose to compete have the support of our entire BJJ network.

We truly believe every parent and every child should learn BJJ. Through team work and the guidance of our instructors, the fundamentals of BJJ can teach our children how to do anything they put their mind to and work hard at. [Sign your child up for a BJJ class](https://ufcgym.com/get-a-guest-pass) at UFC GYM today!

Brazilian Jiu-Jitsu for Kids


Hello, my name is Michael Vu.  I am 28-year-old human resources professional working in the corporate world.  I have been training in the [UFC GYM](https://ufcgym.com) Brazilian Jiu-Jitsu program for almost 2 years…and I love it!  [Brazilian Jiu Jitsu](https://ufcgym.com/brazilian-jiu-jitsu), or BJJ, at UFC GYM has given me an experience like no other.  Since my job requires me to sit at a computer for most of my day, I need to stay as active as possible in my free time to stay healthy.  BJJ allows me to get a great workout, but also learn a lot about myself and the sport.

BJJ can be practiced as both a martial art and a sport.  Since it was originally developed as a martial art, the principles and techniques teach real life skills that can be used for self-defense.  A fundamental teaching of BJJ is that technique can overcome size and strength.  As a person of smaller stature, I can hold my own against a training partner much bigger than me through leverage. In real life application, the techniques can be used to control and submit an assailant.  The confidence that you can protect yourself that you gain through training is priceless!

Another aspect of BJJ at UFC GYM that keeps me coming back is the camaraderie within the class.  Everyone is welcoming and helpful, from the newest student all the way to the head instructor.  Class is taught in an environment that promotes teamwork and encourages growth throughout.  Everyone’s ego is left outside of the mat and each person is focused on getting better at the sport with each other.  Higher ranked students are never standoffish towards lower ranks and will go out of their way to introduce themselves and help.  If you need to be shown a certain move again, the Coach will be more than glad to show it over and over until you understand it.

Lastly, BJJ can teach you a lot about yourself.  BJJ is a game of chess that you play with your training partner.  You will be in certain positions that will challenge your mind to think of possible escapes or moves that are available.  From there, there can be a multitude of different options you can take to advance your position.  For myself, I like to be in the bad positions, like being pinned or about to be submitted.  At this moment, I try to challenge myself to keep fighting and look for opportunities to escape.  The hard parts of training are  when you are tired and winded, but your opponent still has energy and is still moving.  Your body will want to stop and take a break, but your mind will push you to keep going!

I wholeheartedly believe everyone should try [BJJ at UFC GYM](https://ufcgym.com/brazilian-jiu-jitsu).  Everyone from the students and Coaches will welcome you into the class and encourage you to succeed.  UFC GYM has provided a space where beginners and advanced students can safely advance their skills all while getting a great workout!


Why Brazilian Jiu-Jitsu is my go-to Workout


One of [UFC GYM’s](https://ufcgym.com) most unique offerings is our [Brazilian Jiu-jitsu program](https://ufcgym.com/bjj). Brazilian Jiu-Jitsu, or BJJ, is very popular among our members because not only does it provide a full-body workout, but builds character and mind power as well. UFC GYM’s BJJ program allows you take what you learn on the mat and apply it to your everyday life. If you’re looking for a new workout that can improve your overall physical AND mental well-being, UFC GYM’s BJJ is for you. Here are a few things you can expect in a [UFC GYM Brazilian Jiu-Jitsu class](https://ufcgym.com/classes/bjj):

## 1\. Full Body Warm Up 

In Jiu-Jitsu, respect is expected as soon as you step onto the mat. Students come into the class to line up and bow to the instructor. Students will then begin a full body warm up, followed by a stretch. A proper warm-up helps to prevent injury.

## 2\. Technique Driven

Students will learn a series of techniques and/or drills depending on the level of the class. We offer beginner, intermediate, and advanced training. Many of our facilities have an all-women’s BJJ class/program as well. Students will learn all of the fundamental techniques through our BJJ curriculum, and will move to more advanced techniques as they progress. Depending on the level of the student, we have live training in a safe controlled environment for students to practice techniques on a resisting opponent. In the youth classes, we also have an option to play a game.

## 3\. Take Away Thoughts

At the end of every class we do a cool down with a class message. If it is a Gi class this is the time to stripe students belts once the instructor feels a student is ready. Students will then line up and bow out of class.

## 4\. Experienced Coaches

Many of our coaches are black belts with decades of experience in Brazilian Jiu-Jitsu. Our instructors know what it takes for our students to reach their goals in the sport.

## 5\. Room for Growth

Students who regularly partake in the Gi classes will have the opportunity to move up in rank. We follow the International Brazilian Jiu-Jitsu Federation standards in our program. We have a full belt promotions system where UFC GYM students have the opportunity to move up in belt rank, from white all the way up to black belt.

## 6\. Dedicated Community 

The BJJ community is paramount to what makes our program so successful. It is the relationship between instructors and students, and students with other students that keep the atmosphere engaging and fun. By the nature of the martial art, we have a special bond and trust with our peers. We trust our coaches and students with potentially dangerous moves, knowing they will be done safely and correctly. This interaction, with the growth of the students' BJJ skills mentally and physically, keep our members consistently in the gym trying to get to the next level. Everyone who partakes in BJJ is a part of a team and large family inside the UFC GYM community that stretches to our clubs all around the world.

We encourage you to challenge your mind & body to a UFC GYM Brazilian Jiu-Jitsu class. The benefits are endless, so it's time for you to start to TRAIN DIFFERENT and [join our passionate community](https://ufcgym.com/get-a-guest-pass) today!


What to Expect in a UFC GYM Brazilian Jiu-Jitsu Class

#### Reaching our fitness goals requires consistency in both diet and exercise. But do you ever feel like you just don’t have enough time in the day to get to [UFC GYM](https://ufcgym.com) for a [Boxing class](https://ufcgym.com/classes/boxing-conditioning) or to the beach for a mile run? We all have those days, and that’s why we developed this quick, yet effective 30-minute workout that you can do from home. All you need is a pair of dumbbells & the motivation to make it happen. So, keep your eye on the prize and let’s get to work!

Warmup
------

#### 5 minute AMRAP (as many reps as possible):

#### _5 inchworm to push-up_

#### _5 burpee_

#### _5 V-ups_

#### \*Repeat this sequence as many times as you can in 5 minutes with minimal rest between sets.

The Workout
-----------

#### This workout is split between lower and upper body. You will perform a sequence of targeted exercises with high-intensity cardio movements between to keep the heart rate high and burn unwanted fat.

### UPPER BODY:

#### _10 Push-up to Row_\- start in a plank position with your hands on the dumbbells. Perform 1 pushup, row your right arm keeping your elbow tight towards your body, row your left arm. Repeat 10 times.

#### _HIIT_\- 20 seconds high knee runs

#### _10 Front Raise to Lateral Raise_\- hold the dumbbells in front of you, with your palms down, raise your arms directly in front of you, stopping at shoulder level. Lower your arms back to the starting position. With your palms down, raise your arms out to the side, stopping at shoulder level. Lower your arms. Repeat this sequence 10 times.

#### _HIIT-_ 20 seconds burpee with knee tuck

#### _10 Bicep Curl to Underhand Front Raise_\- hold the dumbbells at your side with your palms facing forward, perform 1 bicep curl and lower your arms to the starting position. Keeping a slight bend in the elbows and the palms forward, raise your arms to shoulder level and lower. Repeat this sequence 10 times.

####             _HIIT_\- 20 seconds jumping lunges

#### \*Repeat this sequence 3 times, with minimal rest between rounds.

### LOWER BODY:

#### _15 Sumo Squat_\- Start in a standing position with dumbbells in hand, feet slightly past shoulder width, and toes pointed out. Bend your knees to a squat position keeping your knees pointing over your toes. Come back to standing position, squeezing the glutes. Repeat 15 times.

####             _HIIT_\- 20 seconds broad squat jumps

#### _15 Lunge with Pulse_\- Start in a split stance with your front foot firmly planted into the floor and your heel raised on your back leg. Bend both legs, driving your back knee towards the ground, come up 2 inches for a pulse, lower 2 inches, straighten legs back to standing position. Repeat 15 times before switching legs.

####             _HIIT_\- 20 seconds plank jacks

#### _Glute Bridge Combo_\- Start lying on the floor with both feet firmly planted into the floor. Raise hips as high as you can and lower back to the floor. Repeat 15 times. Staying in the same position, raise your right foot to the ceiling, perform 15 single leg glute bridges. Repeat on the left leg.

####             HIIT- 20 seconds squat jumps

#### \*Repeat this sequence 3 times, with minimal rest between rounds.

### CORE FINISHER:

#### Hold an elbow plank for as long as you can!

#### So, next time you are about to make an excuse to not get a workout in, remember that you have two options: make progress or make excuses. Make progress with this 30-minute workout and finish feeling satisfied. Good luck!

Full Body At-home Workout

#### Fueling your body pre and post workout is crucial for performance and recovery. It is not a one size fits all formula, but there are a few basics for everyone to keep in mind.  The truth is, there is no magic fix to working out and dieting- small changes are key for long term results, and you really cannot out exercise a poor diet! Overall, performance comes down to not only diet, but lifestyle factors as well! At [UFC GYM](https://ufcgym.com), we are committed to offering you [classes](https://ufcgym.com/functional-fitness) that will challenge you and help you reach your fitness goals. But it doesn’t stop at the gym, it is important to fuel your body with proper nutrition to maximize your performance and allow you to get the most of your classes. Let’s break it down:

Tip #1: Think of Food as Fuel
-----------------------------

#### Pre and post workout meals are important in ensuring adequate performance- be sure to incorporate ALL food groups including lean protein, whole grains, fruits, vegetables, healthy fats, dairy, beans, legumes, nuts and seeds

### **Pre-workout (About 45 min. to max 3 hrs**):

#### Focus on carbohydrates (ex: grains, fruit, honey) with a small amount of protein (ex: chicken, eggs, peanut butter). It shouldn't be too heavy of a meal, especially closer to 45 minutes out.

##### **Example meal-** Banana and peanut butter, yogurt and fruit, rice cake and almond butter, hard boiled egg and a Clementine, oatmeal and a few nuts, 1/2 c grapes and 10 almonds

### During workout:

#### Stay Hydrated! Long periods of endurance training will require more carbohydrates, and may even require some refueling with simple carbohydrate sources during the workout.

### Immediate post workout snack:

#### Focus on simple carbohydrate such as a small piece of fruit until you get your actual meal in, and don’t forget your [DotFit aminos](https://www.dotfit.com/Store)!

### **Post-workout (1 hr. to max 2 hrs**):

#### You want to focus on protein (aim for minimum 25 grams). Additionally, now is when you can add in some healthy fats and grains.

##### **Example meal:** 3-4 oz grilled chicken breast, 1/2c sweet potato, 1/2 c spinach and 1/3 of an avocado.

Tip #2: Think of Supplementation as an Insurance Plan
-----------------------------------------------------

#### While I always promote food first, supplements can be a back-up to fill in any nutritional gaps for optimal health. For example, if you do not eat 2-3 servings of fatty fish per week, a fish oil supplement can be beneficial for you. A multivitamin and probiotics are also great to fill in those nutritional gaps and get your gut health back on track. For athletic performance, amino acids can be helpful for performance and recovery, and can be consumed before, during, and after workouts! Depending on your specific needs, you may also need protein, calcium, etc. for your specific needs and goals.

Tip #3: Hydration is Key
------------------------

#### Hydration is extremely important in addition to diet, and specific needs for athletes depends on the variability in sweat rates for each person. Before working out, ensure you are hydrated. A good way to calculate how much you need to rehydrate is to weigh yourself before working out. Then after your workout, weigh yourself again. Typically, any "weight loss" in that time is actually water loss- so that is how much you need to rehydrate. Every 2.2 pounds lost is generally about 1 liter.

Tip #4: Reset to Maximize Recovery
----------------------------------

#### Sleep is crucial! You recover in your sleep, and an adequate amount of sleep can help prevent soreness so you are ready to crush your next workout! Aim for 7-8 hours of sleep each night.

#### Overall, it is a bit of a balancing act, and sometimes getting in an adequate amount of nutrition requires some planning. These are some basic and crucial ways to maximize your performance, whether you are a beginning in the gym, to an athlete- to take you one step forward. So, next time you head to [UFC GYM](https://ufcgym.com), make sure you’ve fueled your body with the right foods that will give you the energy you need, you are hydrated, and fully rested. We will see you in [class](https://ufcgym.com/functional-fitness)!

How to Maximize Athletic Performance

There’s so much information out there and so many different diets that it’s hard to tell which one is best. After all, people want results and they want results yesterday. Obviously, [UFC GYM](https://ufcgym.com) members are aware that exercise plays a critical goal in reaching their goals. However, many don’t realize that nutritional habits are the main driver of weight and fat loss, with exercise riding shot gun. Once the weight loss destination is reached, exercise is a key predictor of whether weight loss is maintained. Those who do recognize the role of nutrition for weight loss often turn to popular diets like ketogenic (very low carbohydrate), paleo (omitting specific foods), IIFYM (if it fits your macros) and plant-based diets (vegetarian, vegan or mostly plant foods). Adopting one of these approaches can lead to weight loss because calorie intake is reduced. Is one better than the other? It depends. The research shows that when calories and protein are matched, varying levels of fat and carbohydrate are effective for weight loss.  Some people feel and do better on a lower carbohydrate diet, others on a higher carbohydrate diet. It’s whether the client can follow the diet long-term that determines success. And to do that, they’ll need to master some nutrition fundamentals:
-----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

*   **Eat the right amount** for their body, goals and activity level. That means curing portion distortion, reading nutritional labels, and tracking food to gain awareness of their choices and calorie content.
*   **Eat lean protein and veggies at each meal** to support muscle, boost satiety and nutrient intake. Active people need about .7 to 1.0 grams of protein per pound of body weight.
*   **Fill nutrition gaps** to prevent and correct nutrient insufficiencies and support optimal health.
*   **Banish mindless eating** by slowing down, ridding distractions and cuing in to the feeling of fullness and satisfaction

Without mastering the fundamentals and instead choosing a temporary solution like a popular diet that most can’t sustain, temporary results are inevitable. Here are some tips for setting yourself up for success:

*   **Start with education**. Only 1 out of 10 Americans know how many calories they need to maintain their weight. When you use your [dotFIT program](https://www.dotfit.com), it’ll show how many calories you typically burn, how much to eat to reach your goal, and sample menus with portion sizes. dotFIT is UFC GYM’s nutrition partner and provides evidence-based program and products for all UFC GYM members. If you don’t have your dotFIT program, reach out to a Coach to get set up.
*   **Increase your awareness**. Most people think they eat less than they do. Tracking what you normally eat can kill two birds with one stone – 1) you gain awareness of what and how much you’re eating and 2) it helps identify areas for improvement. Bonus – people who track what they eat regularly lose more weight than those who don’t.
*   **Start where you are**. What are you client willing to work on? Eating more protein? Adding more veggies? Reducing portion sizes or junk food? Eating without distractions? The more willing and able you are, the more likely you are to succeed.
*   **Set weekly nutrition goals**. Focus on specific behaviors and collaborate with a Coach or a friend to set a weekly goal. A Coach can hold you accountable to these goals and tweak as needed.
*   **Track physical AND behavioral progress.** Creating behaviors that lead to weight loss will make results stick. Focus on the right behaviors and the physical results will follow.

 [Visit UFC GYM](https://ufcgym.com/get-a-guest-pass) and speak to one of our fitness experts to kickstart your journey to the healthiest version of yourself. 

By: Kat Barefield, MS, RDN, CPT, CES, PES

Registered Dietitian Nutrition



Keto, Paleo, IIFYM, and Plant Based Diets- Which one is best?

Have you ever felt completely lost when it comes to nutrition and how we should be nourishing our bodies? I can 100% relate. Before I made health and fitness not only my number one priority but a lifestyle, I had absolutely no idea what my body needed nutrition wise to not only look its best, but feel and perform its best as well. As someone who used to struggle with disordered eating, food was always the enemy. I used to have body image issues and this led me down a dangerous path when it came to eating patterns. I used to eat the bare minimum in order to stay “tiny” because that’s what I thought being fit was.

Looking back, I wish I had someone to help me and direct me when it came to living a healthy lifestyle. Thankfully I was able to understand that the overall body and lifestyle I wanted to achieve was NOT going to come from under eating. I knew I needed to make a change, but I was scared and honestly just didn’t know what steps I needed to take in order to change my relationship with food. At this point in time I changed my major in college to Health Sciences & Wellness Management. I had started taking classes on nutrition and did my own research at home outside of school to educate myself more so I could not only help myself, but help give knowledge to others as well.

At this point, I finally felt like I was eating properly and giving my body what it needed after neglecting my relationship with food for over a year prior. Its absolutely crazy to see how your body adapts and performs when its being given the fuel it needs to grow and thrive in the gym and outside of the gym.

When it comes to counting calories and macros, as a beginner I 100% understand how difficult and confusing it may seem. I also know how stressful it can get having to worry about counting macros and calories as well. I honestly love to have structure when it comes to my food intake, mainly to make sure I am eating enough to get the most out of training, so counting calories and macros is like second nature to me. I also love the idea of intuitive eating, listening to what our bodies need and when they feel our best is something I definitely pay attention to. Having a baseline of what your calories and macros should be while eating intuitively is absolutely possible.

A full day of eating for me looks something like this: I make sure I am having balanced meals throughout the day. A typical meal for me would be a protein source, a carbohydrate source, and a fat source. For example, for breakfast I will typically have either whole eggs or egg whites as my protein source, a bowl of oatmeal for my carbohydrate source, and half an avocado or a tablespoon of peanut butter as my healthy fat source. I will usually always lay my meals out this way if I am not tracking macros at that point in time to still ensure I am getting a proper intake of each macronutrient source with each meal.

To break up the day a bit, I will normally have a snack 2 hours after each meal. This will also help to keep your metabolism firing and consistently burning throughout the day. Eating every 2-3 hours is great because your body will constantly have something to burn and your metabolism will need to work harder to keep up with the intake of food!

Another factor into our nutrition is WATER. WATER IS HUGE! I believe a lot of people underestimate how important it is to be drinking enough water. Its pretty crazy because we as humans are made up of about 60% of water. Drinking water is vital for almost every function in the body. Water helps flush out toxins, boost our mood, enhance our performance in the gym, prevents headaches and more! The list seriously goes on and on. Depending on your activity level determines how much water you should be drinking. The average person should be drinking half their body weight in ounces of water a day. For me since I train typically 5-6 days a week and am a very active person, I will drink 1 gallon of water throughout the day. At first it seemed pretty hard to drink all this water, but it seriously has improved my performance in the gym and has made me feel all around better mood wise and energy wise.

Here are three simple steps that you guys can make to improve your nutrition and live an overall healthier lifestyle:

1) Prepare food for the week ahead. Cooking your meals in bulk will help you have food ready and on hand when you have a busy day ahead! This way you wont be left with the issue of either skipping meals, or finding yourself hungry with nothing on hand!

2) Always reach for the better option. Let’s say you can either grab a bag of chips or a protein bar, grab the protein bar! It’s a source of protein and you will ultimately feel more full from a protein bar rather than a bag of chips that will most likely still leave you hungry.

 3) At the end of the day, intuitive eating may not be for everyone and not one specific diet will not work for everyone. Being self aware about what works specifically for you and your body is huge. Maybe you are someone who likes structure, this is where I would recommend counting calories and macros in order for you to stay on top of your nutrient and understand what is in the foods you are consuming. If you are someone who feels that kind of structure would stress you out worrying about numbers I would recommend eating intuitively while still being aware of the foods you are eating and portion control.

At the end of the day, we are all striving to find a diet/ eating approach that fits our lifestyle and allows us to still feel like we have freedom when it comes to food. Finding the correct diet/ nutritional plan isn’t always going to be easy and we have to understand that we may have to try multiple approach’s in order for us to find the one that works best! Once we accept that this is a process of trial and error, we then can shift our mindset from trying to find the “quick fix” to forever trusting the process of a life long fitness journey.

Nutrition with UFC GYM Athlete- Caitlin

You have been consistent with your workouts at [UFC GYM](https://ufcgym.com) and leave the gym feeling challenged, sweaty, and satisfied after each [UFC GYM class](https://ufcgym.com/functional-fitness), but you aren't seeing the results you want. We are pointing the finger of blame to one main culprit...your diet. The saying is true, you cannot work off a bad diet! In Episode 05 of the UFC GYM Podcast, Registered Dietitian and Sports Nutrition expert Kat Barefield talks all things nutrition and diet. Kat answers some of the questions we all ask ourselves as fitness enthusiasts, like what to eat before your workout and proper supplementation to reach your goals. Kat also finds out what UFC GYM President Adam Sedlack's ultimate "cheat meal" is. We learned so much from Kat during this session, and hope you do too! 

Enjoy the entire podcast [here](https://www.youtube.com/watch?v=8HxJYWUA8b4).

UFC GYM Podcast Episode 05- Kat Barefield

#### When heading in and out of [UFC GYM](https://ufcgym.com) for a [fitness class](https://ufcgym.com/functional-fitness), it is importation to properly fuel your body, even if it means grabbing a snack for your drive. One of the simplest and most effective ways to get high quality nutrition on the go, is using smoothies or meal replacement shakes. Whether your goal is weight loss, muscle gain, or to maximize recovery, shakes can be formulated to meet your exact needs. Plus, they’re convenient, portable and don’t require much prep. Check out our dotFIT smoothie recipes below:

### Weight Loss

#### For weight loss, calories need to be minimized, while protein needs to be maximized to prevent the loss of muscle and maximize the feeling of fullness. This shake recipe does both and contains a good dose of fiber to also help keep hunger at bay. The added coffee makes it perfect to start the day.  [https://www.dotfit.com/VanillaFrappe](https://www.dotfit.com/VanillaFrappe)

### Muscle Gain

#### For muscle gain and performance goals, meal replacement shakes offer an easy way to add more calories and protein to fuel growth. A common complaint among those trying to build muscle is having to eat continuously. Drinking those calories in the amounts and ratios desired is a simple fix to this issue. Youth athletes can also benefit from these to prevent weight loss while in season or as rapidly digesting pre-workout fuel.

*   #### Mocha Mint [https://www.dotfit.com/content-1671.html](https://www.dotfit.com/content-1671.html)
    

*   #### Strawberry Chocolate Smash [https://www.dotfit.com/content-1672.html](https://www.dotfit.com/content-1672.html)
    

### Recovery

#### For recovery, liquid nutrition offers an effective way to get nutrients quickly into the body to help with muscle repair and prevent soreness. A simple essential amino acid blend can be consumed throughout or after a workout, especially if you’re shedding body fat and are maintaining a calorie deficit. After intense workouts, a meal replacement shake with carbs to replenish muscle fuel and protein to help with muscle repair are smart strategies to maximize recovery.

*   #### Ideal Essential Amino Acid Blend - [https://www.dotfit.com/aminoboostxxl-lemonade](https://www.dotfit.com/aminoboostxxl-lemonade)
    

*   #### Post Workout Recovery Shake - [https://www.dotfit.com/content-1708.html](https://www.dotfit.com/content-1708.html)
    

####  Up your nutrition on the go with these smart shake recipes and your body will thank you for it.

#### By: Kat Barefield, MS, RDN, CPT, CES, PES, Registered Dietitian Nutrition

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Nutrition on the Go

#### At [UFC GYM](https://ufcgym.com), you are challenged physically in each [Boxing class](https://ufcgym.com/classes/boxing-conditioning), personal training session, and [Daily Ultimate Training](https://ufcgym.com/classes/daily-ultimate-training-d-u-t) session. But have you challenged yourself in terms of your diet and nutrition lately? We are challenging you to a minimum 7-day added sugar detox. You can do this challenge for the minimum 7 days and still see improvement, or you can be a rock star and stick it out for the 21 days to really make a difference!

#### The maximum amount of added sugars recommendation for one day according to the [American Heart Association](http://sugarscience.ucsf.edu/hidden-in-plain-sight/#.WsJ5U8aZOlN), is no more than 9 teaspoons (or 37.5grams) per day for Men, and no more than 6 teaspoons (or 25 grams) for women.  To put it into perspective, in one 12- ounce can of regular soda there are about 8 teaspoons of added sugar, give or take, which is about 130 calories with no other nutrients. There are over 61 different names for sugar, which hide in packaged and processed foods! Even if you do not eat dessert, you may still be consuming more than the recommended amount each day. These common names for sugar often ends in -ose, or says syrup, but these added sugars can show up in multiple ways on one package. Consuming too much sugar can wreak havoc on the body, pack on the pounds, decrease immunity, disturb cognitive function, alter hormones, and increase chronic disease risk.

#### This added sugar reset challenge is ridding your body from the added sugars, and the goal is to make you more aware of the added sugars hiding in products such as salad dressings, condiments, nut butters, crackers, yogurt, breads, cereals, protein bars, drinks, "light" and "fat free" items, etc. This "reset-challenge" is different from the rest, because it is just eliminating added sugars which the body does not need. In comparison, a juice cleanse requires you to eliminate much more from your diet. The idea is not to deprive you of your favorite foods forever, but just to make you more aware of the high amount of added sugars in your diet so after the reset, you will likely be more sensitive and consume less added sugars in your everyday life! It takes about 21 days to make or break a habit, so if you can repeat this cycle for 21 days you will be even more likely to continue your newly inherited healthy habits.

Instructions
------------

#### **Step 1:** Get rid of all trigger foods with added sugars, sweeteners, drinks, etc.

#### **Step 2:** Go grocery shopping for lean meats, eggs, seafood, limited red meat if necessary, FRESH fruits and vegetables (or frozen/canned but only ingredient should be that fruit/vegetable with no added salt or sugar), some dairy or dairy alternatives (unsweetened and unflavored), nuts, seeds, water or seltzer (unflavored but you can use lemon or lime to flavor, or some fruit within servings). Some packaged items okay as long as they don't have added sugars (remember there are more than 61 different names for sugar).

####  **Step 3:** Get started! Continue to exercise, sleep well, hydrate during this added-sugar reset challenge

Example Meal Plan
-----------------

#### \*This is not based off specific calorie needs so please do not follow exact but rather eat for your individual caloric needs!! These are JUST some ideas.

### Breakfast

#### 2 eggs with 1/4 cup spinach, cherry tomatoes, onions, and peppers. Seasoned with black pepper (and turmeric or other spices if you'd like)

#### 1 slice of whole wheat bread or ezekiel toast

#### 1/3 avocado on top

#### green tea, unsweetened

### Snack

#### 1/2 apple and 2 tbsp nut butter (or sun butter) where only ingredients is peanuts/almonds/cashew,  etc.

### Lunch

#### Mixed greens salad with 4 oz of chicken or wild caught salmon, spinach, mixed greens, or romaine, cucumbers, tomatoes, garbanzo beans (chickpeas), chia or flax seeds, 1 tbsp oil and vinegar

### Snack

#### 2 tbsp hummus and 1-1/2 c vegetables (peppers, cucumbers, celery, etc), small handful of almonds (about 20-28 almonds)

### Dinner

#### 1 Stuffed bell peppers  (see recipe [here](/stuffed-bell-pepper-recipe))

#### 1 c zucchini noodles on side drizzled in small amount of olive oil and seasoned with spices (or any non starchy veggies on side)

### Snack/Dessert

#### 1 c plain yogurt with 1 serving of fruit and nuts

Author: Melissa Conover, Nutritionist

7 Day Added Sugar Reset Challenge

Stop your Pinterest search for tonight’s dinner recipe, because we have you covered! Not only is this Stuffed Bell Pepper recipe incredibly delicious, it is healthy and filled with nutritious protein & carbohydrates. This is a perfect meal to stay on track that leaves you feeling nourished and satisfied!

#### **SERVING SIZE:1 halved pepper**

#### **TOTAL SERVINGS:** 4-6 halved bell peppers (4-6 people)

Ingredient List
---------------

2-3 bell peppers

1 cup quinoa (or brown rice)

1 can diced tomatoes

1 small can of tomato sauce (no sugar added)

1 cup black beans- rinsed and drained

1/4 cup chopped cilantro

1/2 tsp chili powder

1/2 tsp ground pepper

1/4 tsp salt

1/2 lb of organic lean ground turkey (optional)

1 tsp cumin

baking dish

Instructions
------------

1. Preheat the oven to 375 degrees

2\. Cook quinoa- 

First rinse the quinoa. Quinoa has a natural coating called saponin that can make it bitter or soapy, so rinsing it first is key! Some boxed quinoa is pre-rinsed, but it helps to rinse anyway. Measure out 1 cup of quinoa and place into a strainer. Rinse thoroughly with cold water for about 2 minutes, rubbing the quinoa while rinsing, then drain and put in pot. Add in 2 cups of water, and bring to a rolling boil.  Next, lower the heat to the lowest settings and cover for about 15 minutes. After the 15 minutes is up, remove the pot of quinoa from heat and let stand for about 3-5 minutes, still covered. Remove the lid, and at this point there should be tiny spirals separating and curling around the quinoa, which is the germ. Fluff the quinoa gently with a fork.

3. Cook the ground turkey with 1tsp of cumin (almost completely cooked) then drain the liquid.

4. Cut each bell pepper in half starting from the stem (length wise), and remove all of the seeds.

5. Line baking dish with thin layer of sauce or oil, then place the 6 bell pepper halves.

6. In a large bowl, mix in the turkey meat, cooked quinoa, tomatoes, black beans cilantro, chili powder, pepper, and salt.

7. Stuff the peppers with the mixture, then add tomato sauce on top (and cheese on top also if using, otherwise if using avocado leave to the side)

8. Cover dish with foil, and bake for about 40 minutes.

9. Slice the avocado.

10. Once done, add the avocado on top and serve! 

Special Tips
------------

*   The three main types of quinoa are white red and black. White quinoa has the most neutral flavor so that may be best to start with, but any quinoa works!
*   Be careful to cook the turkey just enough, but do not overcook since it will continue to cook in the oven.
*   The baking dish can be lined with tomato sauce instead of olive oil if preferred

Quinoa stuffed bell peppers are a simple and great way to add variety to your diet! Quinoa is a complete protein and also high in magnesium, iron, and fiber. It is a fantastic option in place of white rice and pastas. Technically, quinoa is a seed not a grain, but it is used similarly to all other grains and has grown in popularity. Serving these with a side salad or other non-starchy vegetables is the best way to complete the meal. These quinoa stuffed bell peppers are ideal for everyone. Enjoy!

Author: Melissa Conover, Nutritionist

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Add Color to Your Diet - Stuffed Bell Peppers

[UFC GYM](https://ufcgym.com)’s [Kickboxing Conditioning](https://ufcgym.com/classes/kickboxing-conditioning) class is a 50-minute high calorie burning, high intensity workout that incorporates all your limbs and muscles. It starts with a 10-minute warm up, preparing the body to move, followed by bag work which includes punches, kicks and knees within 7 three minute rounds. Between rounds, expect active rest movements for maximum calorie burn. The class ends with a 10-minute cool down to lower the heart rate and reset the muscles to their original length, but not before blasting the core for a gut busting ab routine to rip up anyone’s mid-section. If you aren’t convinced to attend a UFC GYM Kickboxing Conditioning class yet, perhaps the benefits below will have you HOOKED!

1\. An Experience for All
-------------------------

UFC GYM Kickboxing Conditioning workouts are a great way to shed pounds and build lean muscles, all while having fun in an energetic environment. The class is led by a certified UFC GYM Coach with experience in Kickboxing, who will make the class inviting for all fitness & experience levels. Combined with a high energy group and the perfect pump-up playlist, our Kickboxing Conditioning classes will keep you coming back for more.

2\. Explore Self-Defense
------------------------

Kickboxing conditioning classes are a great way to learn a new self-defense skill, all while having fun doing a full body workout! The boost of self-confidence knowing you’re in shape and embracing the fighting spirt is unmeasurable! Grow stronger and more confident with every punch, kick, and jab!

3\. Take Key Learnings to Other Sports
--------------------------------------

Kickboxing conditioning classes are great for any athlete training in off season or as part of their strength and conditioning routine in season. It requires all energy systems to be firing and uses all 3 planes of motion. This in turn helps you burn hundreds of calories not only while you’re taking class but hours after too. The coordination required to hit the bag not only with your legs but only your arms crosses over and helps you prepare for any sport.

4\. Day-to-day Benefits
-----------------------

Kickboxing Conditioning classes also boost your natural energy, helping to improve your posture and mental focus in daily life. When you’re done with your Kickboxing Conditioning class, you will have a stress relief feeling like no other all while getting one of the best workout sessions ever!

If you aren’t already signing up for your [UFC GYM Kickboxing Conditioning](https://ufcgym.com/classes/kickboxing-conditioning) Class, now is the time. Click the link below to find a gym near you and try this exciting full-body, challenging class today!

Why Kickboxing is a Great Full Body Workout

To eat or not to eat before workouts? [Kickboxing Conditioning](https://ufcgym.com/classes/kickboxing-conditioning) at [UFC GYM](https://ufcgym.com) is a high intensity workout.  Here are some things to consider when deciding what and when to eat before a full body, high-intensity workout:

*   When was the last time you ate?
*   Do you have a body composition goal – such as losing body fat or gaining muscle?
*   What gives you the highest energy levels during your workouts?

When it comes to training at a high level, carbohydrates are king. Not enough can result in early physical and mental fatigue, low blood sugar levels, and related symptoms such as dizziness. Obviously, you don’t want blood sugar to drop, and you don’t want to send your body into a catabolic state. You’ve got some options depending on your schedule, lifestyle and what agrees with your body during workouts:

*   Consume a balanced meal 2-4 hours before intense workouts like Kickboxing Conditioning. This would include carbohydrate rich foods like rice or potatoes with your favorite lean protein and veggies. You can also add some healthy fats from nuts, plant oils or avocado. As a general rule, the more time you have before workout, the larger the meal can be.
*   Another option is to have a fast digesting, smaller meal right before your workouts. If your goal is to gain build muscle, you can do this in addition to a normal meal 2-4 hours beforehand. Here are some options:

### **MEAL OPTION 1:**

Smoothie with your favorite fruit/veggies and protein power. Use milk or water depending on calorie needs.

### **MEAL OPTION 2:**

PB&J paired with an apple or banana

### **MEAL OPTION 3:**

Sports bar with at least a 2:1 ratio of carbs to protein and minimal fat

 If you’re pressed for time and can’t eat before an intense workout, consider a sports drink (6-8% carbohydrates with electrolytes) to keep your blood sugar and hydration levels up. Another option is to eat small bites of solid food (banana, dried fruit, sports bar or gel) with water to prevent stomach upset. Eating during a workout is especially important if you haven’t eaten for several hours and adding some protein from essential amino acids will help minimize muscle breakdown.

Author: Kat Barefield, MS, RDN, CPT, CES, PES, Registered Dietitian Nutition

What to Eat Before a Conditioning Style Workout

Imagine combining the dance moves of the Islands of the Pacific with a challenging, cardio based workout? That's exactly what Anna-Rita Sloss did when she created HOT HULA fitness. In [UFC GYM](https://ufcgym.com) Podcast Episode 04, UFC GYM President Adam Sedlack sits with the group fitness queen to discuss all things fitness. From the launch of group fitness classes in the gym industry to the power behind Kickboxing, Anna-Rita has a wealth knowledge to share. Listen and learn how fitness inspired her to take care of herself and her family. 

Enjoy the entire podcast [here](https://youtu.be/epoE0owb32s).

UFC GYM Podcast Episode 04- Anna-Rita Sloss

Many of you know Ashley Flores as the fitness beauty filling your Instagram feed with daily motivation and workout tips through her platform, [@ashleyfloresfit](https://www.instagram.com/ashleyfloresfit/). But there is so much more to this girl than what meets the eye. Ashley is kind, driven, accepting, and a fighter. She sees a challenge and she takes it, making her the perfect athlete to represent [UFC GYM](https://ufcgym.com). We sat down with Ashley to discuss where she's at in her career, important lessons she's learned, and of course, her favorite fitness & food items! Check out the Q&A below, fall in love with Ashley like we have, and then go give her a [follow on Instagram](https://www.instagram.com/ashleyfloresfit/)! We promise you wont regret it. 

1\. One thing we all know about you is that you love to workout. Tell us a little about how you got started in this industry.  

1.  My brother actually, and he doesn’t even know it. He struggled and still does with anxiety and depression. I unfortunately do as well, but discovered the gym helped me get a hold of things.

2\. What do you think sets UFC GYM apart from other gyms?

1.  The feeling of a community, the energetic vibe and how passionate all the trainers are.

3\. What is your favorite muscle group to train at the gym?

1.  LEGS FOR SURE! I'll have thunder thighs for life.

4\. What do you keep in your gym bag at all times?

1.  My 1UP Nutrition BCAAs, ankle straps, lifting straps, belt, hand sanitizer, extra underwear, 3 pairs of headphones (can never have enough), gum, wallet, lifting chalk and some candy.

5\. What did you dream of becoming as a child?

1.  I was a dreamer for sure. I wanted to be an NFL agent, an actress, a real estate agent, all sorts of things. I never imagined social media turning into my career, but now I love it so much.

6\. Who is your number one fitness inspiration?

1.  Dwayne Johnson or Ronda Rousey.

7\. What is your biggest fear?

1.  A tie between being kidnapped & not reaching my full potential.

8\. What is one piece of advice you would give to your followers?

1.  Never lose who you are when trying to chase a dream.

9\. What is the best advice you’ve been given?

1.  This is a hard one because there are a few memorable pieces of advice. Probably that with every setback comes a killer comeback.

10\. What is the most important lesson you’ve learned throughout your career in fitness so far?

1.  Being yourself and sharing your raw story is what makes you relatable & influential.

11\. Is there anything you wished you would have done differently in your career?

1.  Not take the cyber bullies (trolls) so serious. People who take the time out of their day to be mean to someone they don’t know is a character flaw within themselves as well as a cry for help. You aren’t the victim, they are. They are unhappy with themselves and taking it out on you.

12\. What’s the funniest thing that has happened to you recently?

1.  I may or may not have thought Hawaii was underneath Florida for the past 23 years.

13\. What is your favorite place you’ve traveled?

2.  Bali, Indonesia or Florence, Italy. I can’t pick between the 2.

14\. You can pick one place to travel to tomorrow. Where would it be?

1.  This is so hard because I want to travel to so many places. If I had to pick somewhere new, it would probably be South Africa.

15\. Who is on the guest list for your ideal dinner party?

1.  AHHH! I can’t list everyone. I’m the type of person who can’t leave anyone out.

16\. What are 3 things you cannot live without?

1.  My pup Zona, my family, and my snacks.

17\. Any guilty pleasures?

1.  Peanut butter, kettle corn popcorn, frozen yogurt, & sweet potato fries.

18\. What food items do you always keep on hand in the kitchen?

1.  Egg whites, peanut butter, apples, frozen waffles and popcorn.

19\. What is something people would be surprised to find out about you?

1.  I’m legally blind in my left eye and I eat like a 500 pound man.

20\. What do you consider your greatest achievement?

1.  Being 23 years old, financial independent, and living my dream.

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UFC GYM Athlete Highlight - Ashley Flores

Hey guys! My name is Caitlin Horvath. I am 23 years old and I am currently a full time student majoring in Exercise Science, as well as being an online coach & staring my own online business. Health and fitness means so much to me and I want to share my knowledge and motivation with others who may feel lost and feel like they don’t know where to start.

A couple years back I really struggled with eating. I thought being skinny was what being “healthy” and “fit” was. I would force myself to do endless amounts of hours of cardio to burn off the food I ate that day because I was scared of gaining weight. I finally got so sick of living this way, I knew I needed to change my mindset, start living life to the fullest, and stop limiting myself to the point of weakness. I remember I would read articles every night on how to be healthy and fit, and become stronger.

At this point I changed my major to Exercise Science so I could give it my full attention at school, and outside of school. At this time, I was also introduced to body building and weightlifting in the gym. At first, I was so scared of what others would think of me in the weight room. I was scared people would think I was weak or performing certain exercises wrong. Eventually after a couple of weeks, I didn’t care anymore about other people’s opinions. I gave it my all every day and I saw results that I had never seen before in the past. I finally had something to be proud of. I felt invigorated and I wanted to share my experience and motivate others to start their fitness journeys as well. This led me to creating my fitness Instagram account, and now online coaching business, [CaitlinMichelleFit](https://www.instagram.com/caitlinmichellefit/).

The main reason I started online coaching was because I wanted to help others feel beautiful and confident in their own skin. I want to ensure that you don’t have to starve yourself or do ridiculous amounts of cardio to achieve your dream body. Fitness is all about getting stronger, living a long and healthy life, and most importantly enjoying life to the fullest with loved ones. It is possible to reach your goals without having to sacrifice the things you love just to get there.

A few months back I was introduced to [UFC GYM](https://ufcgym.com). I had only taken Boxing class a few times in my life, but after seeing a class that was going on during my first visit to the gym, I felt the urge to give it another go. I am currently getting ready to compete in my first bikini competition on June 2nd, 2018. My training involves a body building/ strength training split and I also need to be incorporating cardio into my workout regimen 3-4 times a week. The stair master (as I’m sure some of you know) can get super boring! I figured boxing training would be a really great alternative some days when I just feel like getting my cardio done in a more exciting and hands on way! UFC GYM offers a killer class called [Kickboxing Conditioning](https://ufcgym.com/classes/kickboxing-conditioning). It’s an amazing total body workout to tone your body (while burning some serious calories!). You do not need to be a “pro” at kickboxing in order to enjoy this class. It was so much fun and a lot of the drills that you are doing are basic functional movements… we did A LOT of squats during my first class! Before the class, the coach makes sure you are all set with your hand wraps, and if you’ve never put hand wraps on before they will make sure they are put on properly so your hands are comfortable throughout the class. The class had a really great combination of everything. My whole body was exhausted after! Aside from practicing some different techniques with the bag, we also did a ton of different core work which was great. The coaches really make sure that your using correct form and they take the time to go over the different techniques and combinations the class will be performing. My first class was incredible and definitely made me want to continue trying to get better with the [kickboxing techniques](https://ufcgym.com/classes/kickboxing-skills-and-techniques) and challenge my body in ways that it normally is not used to. I’m so glad that I’ve found UFC GYM because it allows me to incorporate different styles of training into my normal routine. It is so much fun to switch things up! My body definitely liked the challenge and now I am eager to get better and have another hobby aside from just strength training/bodybuilding.

I challenge you to step out of your comfort zone and [try out a Kickboxing Conditioning class](https://ufcgym.com/get-a-guest-pass) at UFC GYM! You will not be disappointed. I know sometimes its hard to take that initial step and do something you’ve never done before, but I’m telling you, the feeling afterwards is such an accomplished and rewarding feeling. Everyone at UFC GYM makes you feel like you’re at home, they really do treat you like family and genuinely care about your success and are 100% willing to work with you on weaknesses and helping you excel. I recommend this class for anyone who is willing to give up their normal boring cardio routines and leave the room feeling 10 times more accomplished afterwards!

I Took a Kickboxing Class at UFC GYM...

We are still early into 2018 & many are seeking new fitness challenges & personal growth. The better we feel, the better we perform in life, whether it is at our jobs, in academics, sports, the list goes on. At [UFC GYM](https://ufcgym.com), we offer [Kickboxing Conditioning](https://ufcgym.com/classes/kickboxing-conditioning) to give members a consistent full body workout that will create motivation! This fun but challenging 50-minute class is accessible for all fitness levels & backgrounds. It’s a great workout with a sense of community, making Kickboxing Conditioning one of UFC GYM’s most popular classes. Here are a few things you can expect next time you sign up for Kickboxing Conditioning! 

1\. Full Body Warm Up 
----------------------

[Kickboxing Conditioning](https://ufcgym.com/classes/kickboxing-conditioning) class will get you sweating right away! During warm ups, expect a variety of full body calisthenics with dynamic stretches that help get the body ready for class & prevent injury. Once the body core temperature increases, your muscles are much more receptive for the movements in class. After warm up, we glove up! 

2\. Technique on Fleek!
-----------------------

Throughout this fitness class, you will utilize UFC GYM striking commands 1-15. These movements consist of boxing punch, elbow, knee & leg strikes. The combos start small & increase with class time. Coaches will challenge you by adding head movement & footwork drills to combos as well. As you progress through the various combos, our Coaches will correct your form, ensuring you have the proper technique to get the best workout possible. This perfect full-body blend gives you a BANG for your buck.

3\. The Best Coaches in the Game
--------------------------------

Our diverse coaches lead class with passion in every class. UFC GYM Coaches modify classes to work for all experience levels so no matter your skill level, you will be challenged without feeling overwhelmed. Just as our Coaches expect energy from you, they bring 50 minutes of infectious energy to enforce a true working environment!  Our Coaches maintain momentum during class by using high intensity timed intervals coupled with active rest, keeping your heart right up and your mind active at all times.  If you’re new to Kickboxing, be sure to speak to our Coaches before class to get your warm welcome!

4\. Welcoming Class Culture
---------------------------

At UFC GYM, we are all on the same team looking to bring everybody up in class. Expect to experience friendly competitiveness, but a feeling of team comradery. Meet a new friend every class, share our post-Kickboxing class team photo to social media, and connect with other members who share your goals! It’s all happening right here in UFC GYM’s Kickboxing Conditioning classes.

We encourage you to try a class to spark your motivation this year. Traditional fitness can turn us off, so switch it up and challenge yourself to something new like a UFC GYM [Kickboxing Conditioning](https://ufcgym.com/classes/kickboxing-conditioning) class. So, let’s get sweaty, and improve our boxing technique, bodies, and self-confidence all at once!

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What to Expect in a UFC GYM Kickboxing Conditioning Class

You finished your boxing workout at [UFC GYM](https://ufcgym.com) and are getting ready to whip up a healthy post-workout meal in the kitchen. What better way to entertain yourself while cooking than UFC GYM's podcast? Today we bring you Episode 02, where UFC GYM President, Adam Sedlack sits with UFC Fighter and [UFC GYM Costa Mesa](https://ufcgym.com/costamesa) owner, Cub Sawnson, to discuss Cub's upbringing as a homeschooled student, his unique fighting style Adam describes as "disciplined chaos", and how UFC GYM's [Daily Ultimate Training (D.U.T) class](https://ufcgym.com/classes/daily-ultimate-training-d-u-t) is the perfect conditioning workout for any fighter, athlete, or fitness inspired individual. As you listen, you'll also get to know Cub on personal level as he talks about his new family life with his baby girl, Royal. We hope you enjoy this podcast as much as we did!

Enjoy the entire podcast [here](https://www.youtube.com/watch?v=ji2Dj7IzAio&t=1s&list=PL0BAup5kg0Hyex-L0iXtUGvvFZUH-TEF8&index=1). 

[![Cub Swanson_Blog CTA Button.jpg](https://blog.ufcgym.com/hs-fs/hubfs/Cub%20Swanson_Blog%20CTA%20Button.jpg?width=845&height=224&name=Cub%20Swanson_Blog%20CTA%20Button.jpg)  
](https://www.youtube.com/watch?v=mS_ceD4xQJ4&t=1s)

UFC GYM Podcast Episode 02- Cub Swanson

You dropped the kids off at school, picked up the dry cleaning, caught up with a friend, and before you know it, it’s almost time to pick up your little one from pre-school! Where has the day gone? Trying to stick to your goal of dropping a pant size, you know you need to get a workout in but you only have 30 minutes. Luckily for you, we’ve created a quick at-home workout inspired by [UFC GYM’](https://ufcgym.com)s [Daily Ultimate Training class,](https://ufcgym.com/classes/daily-ultimate-training-d-u-t) a high-intensity, full body workout that is designed to get your heart rate up while increasing strength and shedding unwanted body fat. So, let’s grab a pair of dumbbells and get to work!

Warmup
------

5 minute AMRAP (As many reps as possible):

_20 squats_

_20 mountain climbers_ (each side)

_10 sit-ups_

\*Repeat this sequence as many times as you can in 5 minutes with minimal rest between sets.

The Workout
-----------

The core of this workout will consist of weightlifting supersets (two exercises performed one after the other with no rest between) followed by a heart pounding HIIT.

### Superset #1:

_15 Dumbbell Thrusters_\- complete a front squat with the dumbbells at your shoulders, push through the floor to straighten your legs and complete an overhead press. Repeat 15 times.

_15 Dumbbell Deadlifts_\- hold the dumbbells in front of you, hinge forward at your hips, slightly bending through the knees, brace your core and lift back to  a standing position. Repeat 15 times.

\*Repeat this sequence 3 times.

### HIIT #1:

20 seconds on, 10 seconds off of each exercise:

_High knee runs_

_Plank jacks_\- hold a high plank position and jump your feet open to close

\*Repeat this sequence 3 times.

### Superset #2:

_10 Dumbbell Push-up to Ro_w- Hold the dumbbells while in a high plank position, complete a pushup, row the right arm, complete a pushup, row the left arm. Repeat 10 times.

_10 Step Back Lunge to Bicep Curl_\- Hold the dumbbells by your side, step your right leg back to a lunge bending both knees, bring your legs back to a standing position, bicep curl, step your left leg back to a lunge, return to standing position, bicep curl. Repeat 10 times.

\*Repeat this sequence 3 times.

### HIIT #2:

20 seconds on, 10 seconds off of each exercise:

_Ski jumps_\- jump your right leg out to your right side, as you land bring your left leg back to a curtsey lunge, repeat on the left side.

_Mountain climbers_

Core Finisher
-------------

Repeat this abdominal series one time through:

_15 sit-ups_

_15 toe touch crunches_\- lying down, extend your legs to the ceiling, reach your arms up to your toes to crunch

_10 push-ups_

_1 minute elbow plank_

We’re sweating just reading through this workout! All you need is 30 minutes, a pair of dumbbells, and the right mindset. Get to work, and we hope to see you in a [D.U.T](https://ufcgym.com/classes/daily-ultimate-training-d-u-t) class soon!

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30 Minute D.U.T Inspired Workout

[HIIT classes](https://ufcgym.com/functional-fitness), which stands for High Intensity Interval Training, have become one of the most popular methods of training in recent years. It focuses on pushing participants to their maximum effort level for short periods of time followed by recovery…then repeat, repeat, repeat. Despite its meteoric rise in popularity with millennials and young Gen-X’ers, it can still resonate as an intimidating workout with those who are just getting started in a fitness routine or have never trained at such a high intensity. The good news is, you don’t have to already come prepared with a chiseled hard body or years of exercise experience to get the most out of HIIT classes. HIIT is about pushing people safely towards their physical limits which vary from person to person. Here are some great reasons you should try a HIIT class:

1\. Shorter Workouts
--------------------

I mean, who isn’t already sold right there? HIIT workouts are a huge timesaver because you are working at a much higher intensity which means you are expending more energy, a.k.a calories, at a faster rate than a sustained cardio workout. It is possible to burn more calories in 15 minutes of a HIIT class than almost an hour of jogging. And if you’re pressed for time, you don’t have to sacrifice results when time is an issue. It’s a huge win-win!

2\. Boosts Metabolism
---------------------

Alright, if we didn’t convince you with the first reason, who doesn’t want a stronger metabolism? Since your body is using more energy during a HIIT class, you deplete your oxygen levels more rapidly than a traditional cardio workout. This means that your body is forced to recovery at a quicker, more efficient rate which also forces your body to produce HGH (Human Growth Hormone). HGH not only affects your metabolism, but also plays a role in muscle recovery helping you feel ready to tackle your next workout.

3\. Lose Fat, Not Muscle
------------------------

The misconception that building muscle means looking bulky unfortunately still exists in some minds, but don’t believe the hype! Steady state cardio makes it much more difficult to maintain muscle gains. With HIIT workouts, there is an opportunity to use a variety of equipment to increase strength gains and build lean muscle which keeps your metabolism functioning efficiently, not to mention looks great naked!

4\. The "After Burn"
--------------------

Enough said. High intensity interval training promotes a much longer “after burn”, also known as EPOC or Excess Post-Oxygen Consumption. But what does that really mean? Simply put, it’s the amount of oxygen your body consumes after your workout to regulate itself back to its normal resting state. Exercise that consumes more oxygen burns more calories both during and after.

5\. It's Tough
--------------

Make no mistake, HIIT class is a challenge! This workout is definitely NOT synonymous with boredom. While a HIIT workout can test personal limits both physically and mentally, it also has benefits that for many outweigh any evidence science has to offer…it makes you feel like a warrior!

The list of benefits for HIIT goes on and on. If these top 5 haven’t swayed you, then perhaps knowing it can help build a healthier heart or increase endurance will excite you. Perhaps what also makes it great is knowing that HIIT can be done with or without equipment, alone or with a group. However, one of the most successful ways to stay committed and motivated with your workout routine is to workout in a group. There are a multitude of options out there to try, so finding a great class can be more challenging than it seems. [Daily Ultimate Training (D.U.T)™](https://ufcgym.com/classes/daily-ultimate-training-d-u-t) classes offered at [UFC GYM](https://ufcgym.com) are cutting edge HIIT classes that are designed to consistently shock your system to deliver results. Be prepared to sweat through circuit drills that incorporates battle ropes, jump ropes, medicine balls, kettle bells and even free weights. 

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Benefits of High Intensity Interval Training (HIIT)

[UFC GYM](https://ufcgym.com)’s [Kickboxing Conditioning class](https://ufcgym.com/classes/kickboxing-conditioning) is a high intensity, strategic workout that is always evolving and never gets old. I can’t think of a better way to burn 750 to 1000 calories in an hour while simultaneously get aggression out (without getting punched in the face). The class starts off with a ten-minute dynamic warm up, leads into seven three minute rounds of kickboxing combinations with active rest in between, and finishes off with a 10-minute cool down consisting of ab exercises and static stretching. 

Here are four essential kickboxing moves that will help you maximize your outcome in class:

1\. Stance
----------

To throw correct punches and kicks, you need to first make sure you are in a proper stance. Separate your feet about shoulder width apart. Pull your dominant leg back and out into a staggered stance at about a 45 degree angle. Distribute your weight evenly between your feet, keep your heels off the ground, knees slightly bent, and stay light on your toes. Keep your hands up to protect your chin and elbows in to protect your body, while keeping your chin down. Every movement should begin and end in your stance.

2\. Punch
---------

The six basic punches you will need to know are called in the following numbers:

1- Jab

2- Cross

3- Lead hook

4- Rear hook

5- Lead uppercut

6- Rear uppercut

Jab- The jab is used to find your range and set up other punches. Starting from your stance, slightly lift your lead foot. As the weight comes back down, throw your lead fist straight out in front of you, rotating your palm so that it faces the ground upon extension. Snap it back to your face the same way it came out, quickly.

Cross- The cross can be used as a power punch, to counter punch a jab, or to set up another punch. Starting in your stance, throw your rear hand from your chin across the body and towards your target in a straight line. Your shoulders should rotate 180 degrees and torso and hips should rotate counter clockwise. Keep your lead hand retracted and tucked against your face to protect your precious face! Transfer your weight from your rear foot to your lead foot, turning your rear heel outwards and causing the foot to end on its toes. Retract your cross quickly, along the same path it came back into your stance.

 Hooks- If used properly, the hook can be one of the most powerful punches. Since it approaches from the side, it’s hard for your opponent to see it coming. Rotate your whole body by pivoting your hips in the same direction as the hook you are throwing. Have your elbow come up, bent at a 90-degree angle as you throw your fist towards your target, and keep it high as you follow through. Keep your fist is in a thumbs-up position to protect from injury and always keep your other hand up by your face. Retract by rotating your body back into the same position it came from, into your fight stance.

Uppercuts- Uppercuts are usually thrown when you are in close range to your target. They can be sneaky and are usually aimed at the body or chin. From your stance, start the punch from your jaw and make an upwards scooping motion, aiming for your target. Throw your hip forward to add more power. Retract your punch along the same path that you threw it out, ending up back in your stance.

3\. Kick
--------

Kicking is my all-time favorite move! While kicking, keep in mind that kicking power comes from your hip and body rotation, not your leg. To throw a rear kick start in your fight stance. Pivot your lead leg onto the ball of the foot and open up the rear hip. As your hip opens, swing your rear leg and point the rear knee toward your target as you pivot. Your right hip should fully rotate over the left hip while you swing your body, leaving your kicking leg’s hip in a parallel position over the hip of your base leg. Connect with your shin (not foot!) to prevent injury. Once you’ve made contact, quickly bring your leg back into your stance.

4\. Knee
--------

Knees are great to throw when in close proximity to your opponent. They can be devastating. Bring the knee up while simultaneously thrusting your hips forward, extending your knee directly penetrating the target. You may grab either side of the bag or onto the back of your opponent’s neck and skull in a clinch to gain momentum and pull them into your knee strike.

If you want to blast fat, destress, get a full body workout, and learn a new skill, [try a UFC GYM Kickboxing Conditioning](https://ufcgym.com/get-a-guest-pass) class today!

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Essential Moves in a Kickboxing Class

Hey there! My name’s Candice Becker, 30 year old mom of two (Jackson and Camdyn) and wife to Brett. I’ve been involved in the fitness industry either for work or by passion for the past 12 years. I’ve seen and tried it all. After moving back to Orange County from Atlanta, and ready to pop with Camdyn, I found myself struggling with which gym to join after moving back. I knew we needed a kids club, but wasn’t crazy about the large gym chains near us...the memberships were pricey once we factored in the kids’ memberships on top of ours and the classes were never_ that _challenging. I loved the idea of joining a boutique gym, but the prices were high, they didn’t offer kids club and the class selections were so small... I was stuck. It wasn’t until my husband asked for a UFC GYM membership for Christmas that I’d even considered walking into one of their gyms. After seeing the presentation in the pre-sale office, I knew this option would work for my entire family! They had so many class options, kids were included, and the price was right!

After joining, I had been itching so bad to get Camdyn (Cammie) into a gym so I could workout, I literally took her in the day she turned 6 months old. Within a few gym visits, I had met all the staff, and each time I came to pick up the kids, the staff filled me in on their activities that day. There is a tremendous amount of value I’ve felt from the beginning at UFC GYM in having great staff and a fun area for my kids to play for FREE with my membership! 

Most of my time spent in the gym is spent taking classes. I’ve tried many, but my favorites still seem to be D.U.T, Boxing and Kickboxing Conditioning, and MATRX. The best part of the classes is that they’re never the same workout. Every time I go it’s something new, a different circuit, different combo... it keeps things exciting, and I’m never left wanting more. I work out often, and these classes kick my butt... every time! They are run by “coaches” not trainers, and they do exactly that, they coach and motivate everyone, and get the members to do the same. Everyone in the class becomes your teammate. It’s so much fun to have people you recognize coming to get their butt kicked with you over and over again! I love that each coach has their own unique background and skill set. The company has really done a great job finding great talent and encouraging them to bring in their own referrals to keep the team growing. UFC GYM brings in the best of the best!

One of the things I took away from our time living in Atlanta was the word “community” and what it meant to incorporate that into our lives. I’d never really had that in a neighborhood, or gym for that matter... Now, every time I walk into our UFC GYM I have a smile on my face. I know I’ll run into people I know, catch up with new friends, get a hello and good bye from the front desk staff, and be cheered on by my teammates. If I miss days at the gym, people take time to check up on me, and I do the same for others. A big part of that sense of community starts the minute you join the gym. Most of the locations also have a Facebook page. It’s a great way to introduce yourself to the group, and find others you have common interests with. People post questions, post transformations, etc. It’s really motivating to be put in a group of so many with same interests and goals, working together. I’ve never had that feeling or involvement from any of the other gyms or boutique places I’ve worked out at before.

For me to be consistent at a gym or studio and  not get bored after a few months, there have to be “it” factors, and UFC GYM’s, and the people in them are what keep me going. I may try new concepts here and there, but I’m glad that I have this as my home base, and second family for my family and I.

Why I Chose UFC GYM

You’re having “one of those days” when all you want to do is go home, but you know you need to work out. No gym mojo today? No problem! We have an at-home workout inspired by [UFC GYM’s](https://ufcgym.com) world-famous [Daily Ultimate Training (D.U.T) class](https://ufcgym.com/classes/daily-ultimate-training-d-u-t) that delivers the perfect full-body challenge. We get it. Not everyone can make it to the gym every day, but don’t let that sabotage your goals. Use this at-home D.U.T inspired workout to keep you on track during those busy days when you just can’t make it into UFC GYM. So, who’s ready to get sweaty?

Warmup
------

3 rounds of 10 reps of:

_Walking lunges_

_Inchworms-_ Start standing, bend forward to touch the floor, walk your hands out to a pushup position, walk your legs to your hands, lift to stand. Repeat.

_Alternating side lunges_

_Push-ups_

The Workout
-----------

The core of this workout will consist of three 7-minute AMRAPS (as many reps as possible)

### AMRAP #1:

_10 Burpee_

_20 Shoulder Press_\- holding the dumbbells, place your arms at a 90-degree angle with your palms facing forward, press dumbbells to the celling to straighten your arms, return to starting position.

_20 Front Squat_\- Hold the dumbbells at your shoulders with your arms bent in front of you, with legs slightly past shoulder length apart, squat and return to standing position.

\*Repeat this sequence as many times as you can in 7 minutes, with minimal rest between sets.

### AMRAP #2:

_20 Squat Jumps_

_10 V-ups_

_10 Pushup to side plank_\- Start in a high plank, perform a pushup, lift your right arm to the ceiling while twisting your hips to the side wall to reach a side plank, return to high plank, pushup, repeat on the left side. Repeat 10 times.

\*Repeat this sequence as many times as you can in 7 minutes, with minimal rest between sets.

### AMRAP #3:

_15 Thrusters_\- complete a front squat with the dumbbells at your shoulders, push through the floor to straighten your legs and complete an overhead press. Repeat 15 times.

_30 Mountain climbers_

_15 Dumbbell Upright Rows-_ Stand and hold the dumbbell with your palms facing your body while resting on your thighs, keep the weights close to your body as you lift your elbows and pull the dumbbells towards your chest, pause and lower to starting position. Repeat 15 times.

Don’t forget to stretch and cool down afterwards! You will be sure to need it after this killer 30-minute workout. We hope to see you in a [D.U.T](https://ufcgym.com/classes/daily-ultimate-training-d-u-t) class soon, but until then feel free to try this at-home workout.

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At Home D.U.T Inspired Workout

It’s no secret that the [Daily Ultimate Training (D.U.T)](https://ufcgym.com/classes/daily-ultimate-training-d-u-t) classes at [UFC GYM](https://ufcgym.com) are intense. They break your body down, so you can grow stronger, get your heart and lungs in better shape, and help you shed body fat. Intense workouts are critical to your fitness, but so is proper nutrition. If you’re constantly beating up your body without refueling and replenishing, eventually things start to break down.

Your body needs several essential nutrients to thrive, and active people need more. Adding more colorful fresh fruits and veggies is an easy way to boost your nutrient intake, and having a good source of protein will help your muscles and immune system. After a full body workout, you can replenish the fuel you burned and help your muscles recover with a protein rich meal replacement shake. Throw in some of your favorite fruits and veggies, and now you’ve got the ideal post workout meal or snack.

Ingredient List
---------------

1 scoop of dotFIT Whey Protein (25 grams of high-quality protein)

5 medium strawberries

1/4 cup of blueberries

¼ cup of raspberries

A handful of spinach (don’t worry you can’t taste it)

A cup of almond milk or milk of choice

### **Nutrient Totals Using nonfat milk:**

304 Calories

35 g of protein, 35 g of carbohydrates, 3 g of fat

5 g of fiber, 514 mg of calcium

Instructions
------------

Wash all produce thoroughly. Add all ingredients to a blender until smooth. Add ice if desired.

Make sure your workouts pay off with good nutrition using a power-packed meal replacement shake. It’s an easy way to refuel, recover and boost your nutrient intake to help you become the best you!

Author: Kat Barefield, MS, RDN, CPT, CES, PES, Registered Dietitian Nutition

Ideal Post Workout Nutrition

The inaugural [Bear Grylls Survival Challenge](http://www.beargryllssurvivalchallenge.com/?utm_medium=email&_hsenc=p2ANqtz-9RDMq3l3ETZbJO-tW_x9jauj2RH8_3kjH-_xblN8TPY7Q9G0PWg0rmaJKxbNkXAmrIIBWf&utm_source=hs_email&hsCtaTracking=7bc2d132-1876-4d11-8148-f0a01112db93%7Cd426e028-8ed7-4c88-8772-7038dd2f8c09) event will take place April 28 and 29, 2018, at the Blue Cloud Movie Ranch in Santa Clarita, California. Participants will compete on a four-mile, off-road journey that will take them through 18 unique survival scenario challenges. The course will run across five distinct environments: apocalyptic highway, cave complex, deserted village, mountain ascent/descent and snake infested swamp. Together, we are working to elevate the sport of survival.

Refer to win your BGSC Tickets
------------------------------

Dying to compete in the challenge but don't quite have it in the budget? We got your back! We will be offering 2 tickets & a fully paid trip to Santa Clarita to one lucky winner who refers a friend to [UFC GYM](https://ufcgym.com) using the UFC GYM app. Winner will receive:

*   2 Tickets for the BGSC
*   2 Round trip tickets to Santa Clarita
*   2 Night hotel stay
*   Transportation costs covered
*   $25/day per person for food/drink

**Exclusive Deal for UFC GYM Members**
--------------------------------------

**Take on the Bear Grylls Survival Challenge – p[urchase your solo or adventure team ticket](https://endurancecui.active.com/new/events/44869154/select-race?e4p=e6892f19-9593-457e-99e3-fa9f429deb38&e4ts=1517423728&e4q=7347606e-bd10-41a7-b2a8-5a24c30b66a3&e4c=active&e4e=snawe00000000&_ga=2.89531163.1842516617.1517423640-359683395.1510362922&e4h=4e922f591469fc1f890fcbf374a3b7ed&e4rt=Safetynet&_p=21679743326220524) using promo code **UFCBG** for 10% off! Code not valid onUltimate Explorer (VIP) tickets. Tickets can be purchased using the link below and make sure to use the promo code during the registration process.**

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Fit for Survival

Sweat is dripping, your heart is pounding, and your legs are shaking. You hear the Coach yell, “One more minute”. That’s one more minute for you to burn those calories, melt away the fat, and leave feeling satisfied. Your teammate next to you gives you a pat on the back and says, “let’s do this”. You grab your kettlebell and go to work. This is [UFC GYM’s](https://ufcgym.com) [Daily Ultimate Training (D.U.T)](https://ufcgym.com/classes/daily-ultimate-training-d-u-t), a functional workout targeting your entire body, and sure to deliver results. D.U.T class has become a member favorite due to its challenging and interactive environment. Here are some things you can expect to see and feel in a UFC GYM [Daily Ultimate Training class](https://ufcgym.com/classes/daily-ultimate-training-d-u-t):

1\. Dynamic Warmup 
-------------------

D.U.T will always start with a dynamic warmup to lengthen muscle tissues, increase heart rate, and prep the body for the activities the class will demand. It is made up of a series of preconceived movements that are at your own pace. D.U.T's are geared towards catering to a variety of fitness levels. The classes have been designed to not be too overwhelming, but still be difficult enough for our more advanced members to feel satisfied and challenged as well.  

2\. Experienced Coaches
-----------------------

UFC GYM prides itself on leading the industry with the best coaches who have a science-based approach to fitness. By having different coaches teach D.U.T without a set script allows for variety within each training session. Not only will every workout be different, but by having a different coach implement their philosophy it allows for a sampling of a variety of workout styles. This gives members a chance to learn different movements and workout styles while also promoting adaptation, because the workout is always different.

3\. Unique Equipment
--------------------

The beauty of a D.U.T is that it incorporates a wide variety of equipment allowing members to gain comfort and knowledge using free weights. Such wide-ranging modalities of free weights include kettlebells, dumbbells, TRX rip and suspension trainers, Bulgarian bags, Plyo boxes, Concept 2 rowers, barbells, jump ropes, treadmills, assault bikes, sleds, bands, sand bags, medicine balls, battle ropes and much more!! Also, D.U.T gives members a chance to learn how effective simple body weight training can be. It gives members a dynamic understanding of cardio/endurance training, weight/strength training, and [performance training](https://ufcgym.com/functional-fitness).

4\. Friendship & Fun!
---------------------

D.U.T is a communal form of training that really builds rapport, not just between coach & member but between member & member. Turning exercise into a social outlet creates much more value within the classes and gym as a whole. Developing relationships & friendships through training really helps to keep members coming back for more!

5\. The Burn
------------

Sticking to one style of training is not always the best way to reach fitness goals. By incorporating a variety of different styles, we are able to promote and instill a well-rounded understanding of overall fitness training. You can expect to burn 500-1,000 calories in this intense 50 min workout. By keeping the body guessing we are creating the most optimal setting for adaptation. This also allows us to cater to multiple types of fitness goals our members have. Whether that is burning calories, building endurance, building strength, improving mobility, building knowledge, or growing social rapport…D.U.T provides it all.

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What to Expect in a UFC GYM D.U.T Class

Hello, my name is Vinay and I have been a member at [UFC GYM Costa Mesa](https://ufcgym.com/costamesa), CA for about 2 years now. I truly love the environment, workouts, facility, and Coaches. My experiences have been excellent as the training has drastically improved my ability as an athlete teaching proper form, new and exciting exercises, and increasing my stamina as well as strength. While I have tried many classes and areas of training at [UFC GYM](https://ufcgym.com), Kickboxing is my main focus as I generally train it six times a week.

Kickboxing is my go to workout, and here is why I love [Kickboxing Conditioning](https://ufcgym.com/classes/kickboxing-conditioning) at UFC GYM:

1\. Cardio Killer
-----------------

[UFC GYM Kickboxing Conditioning](https://ufcgym.com/classes/kickboxing-conditioning) gives me the best cardio workout. The class movements utilize your legs which require the most energy to use. Kicking hard and fast in multiple classes a week has vastly improved my cardiovascular health and endurance. I don’t know about you, but I’d rather improve my cardio strength from hitting the bags with a high energy group than spend 30 minutes on the treadmill!

2\. A Mind/Body Workout
-----------------------

Kickboxing Conditioning class uses multiple muscle groups at once. This helps with coordination, timing, precision, and flexibility. Using your legs and feet to strike with, while holding form in your upper body, requires your mind to control your entire body to move as one. This mind body connection has helped me improve my overall fitness ability from Kickboxing Conditioning class and beyond.

3\. Self Defense Techniques
---------------------------

In addition to knowing I will always be hit with a challenge, Kickboxing Conditioning class teaches multiple self-defense techniques. UFC GYM Coaches are great about teaching proper form. Throughout my training at UFC GYM Costa Mesa, I have learned how to properly hit the bag with by hands, elbows, legs, and feet, improving my overall self-defense techniques and confidence.

4\. The Ultimate Challenge
--------------------------

We all know Kickboxing Conditioning is a challenge for your body, but it also challenges and sharpens the mind. By having class equipment to be aware of, proper technique and form to hold, while constantly training and being required to attain different combos, you are constantly engaging your mind to remember and think as quickly as you execute.

Overall, I would recommend UFC GYM's Kickboxing Conditioning program because of the benefits it brings to your mind and body, the high caliber of Coaches, and the improvements you will see in your body from this training. I feel very grateful to have experienced training at such a professional structure such as UFC GYM.

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Why Kickboxing is My Go To Workout

Boxing…It’s the go-to workout for models, actors, busy moms, millennials and more. Boxing as a workout has become popular because it provides the best full body, fat burning workout and challenges you both mentally and physically. With benefits like muscle toning, torching calories, and relieving stress, it may seem like a workout fit for adults, but Boxing is actually an extremely effective workout for kids as well. Here are 4 reasons why you should consider [Boxing Class](https://ufcgym.com/classes/youth-boxing) for your children.

1\. Stress Relief
-----------------

Adults aren’t the only ones with stress, kids suffer from stress too! Whether it’s bullying, keeping up in school, or sports performance, kids are faced with stress daily. Boxing class provides a positive outlet where this stress can be relieved. Hitting a punching bag produces a response in your body that helps to relieve tension, hence the reason Boxing acts as a great form of stress relief.

2\. Power & Coordination
------------------------

[Boxing](https://ufcgym.com/classes/youth-boxing) is a workout that requires your whole body to be present, including your mind. Correctly thrown punches use your legs, hips, glutes, core, oblique’s, back, shoulders, chest and arms. Using all of these muscle groups at the same time requires a good connection between your brain and your body, an essential learning for children in any sport or activity. The mind body connection learned through Boxing can transfer over to other sports and activities your child participates in.

3\. Build a Stronger Body
-------------------------

Children need resistance training in order to build stronger bones. The good news is, children will be exposed to resistance training in Boxing class! In Boxing, using punching bags provide resistance as does your own bodyweight when you perform a sit-up or pushup.

4\. Improved Confidence and Self-Esteem
---------------------------------------

Mastering the techniques involved in boxing can be a difficult task, but once achieved it often makes kids feel pretty good and proud of themselves! Technique is a main component that [UFC GYM](https://ufcgym.com) Coaches focus on in their Youth Boxing classes. As a child’s Boxing technique improves, the more power they can put into their punch. Nothing boosts your confidence more than the noise you hear when you land a strong punch on a Boxing bag!

Boxing For Kids

It is here...the first ever UFC GYM Podcast, and we couldn't think of anyone better to start us off than Mr. Michael 'The Count' Bisping. UFC GYM's Podcasts will give you insight into the unique training offerings at UFC GYM, teach you things about our special guests that you would never know, and of course, provide a few laughs. In this kick-off episode, UFC GYM President, Adam Sedlack sits with Bisping to disucss the benefits of [Boxing Conditioning](https://ufcgym.com/classes/boxing-conditioning) and training at [UFC GYM](https://ufcgym.com), how Michael turned a violent upbringing into massive personal success, his experience on TUF, and so much more. Listen closely and you'll even find out who Bisping's Hollywood crush is! 

Enjoy the entire podcast [here](https://www.youtube.com/watch?v=ji2Dj7IzAio&t=1s&list=PL0BAup5kg0Hyex-L0iXtUGvvFZUH-TEF8&index=1). 

[![BLOG-CTA_BISPING-01.png](https://blog.ufcgym.com/hs-fs/hubfs/BLOG-CTA_BISPING-01.png?width=845&height=224&name=BLOG-CTA_BISPING-01.png)  
](https://www.youtube.com/watch?v=ji2Dj7IzAio&t=7s)

UFC GYM Podcast Episode 01- Mike Bisping

I’m former professional mixed martial artist in the flyweight division with a 2-0 record, Franchise Development Associate for [UFC GYM](https://ufcgym.com), and most importantly a mother of two amazing kids. After the back to back pregnancies of my son and daughter, I weighed only 112 pounds at 5’9” and was completely frail, depleted, and exhausted. I was bored in a traditional gym setting, so I explored my options and found a local martial arts gym that offered strength and conditioning classes (similar to UFC GYM’s [Daily Ultimate Training](https://ufcgym.com/classes/daily-ultimate-training-d-u-t)). I tried a class and immediately signed up for a membership. I loved the diversity and challenge of training with different training apparatus like kettlebells, sledgehammers, and battle ropes. While participating in strength and conditioning classes, I always observed the different martial arts classes that were happening simultaneously on the mats on the other side of the gym and decided one day to hop into that class instead. It was boxing, and I was HOOKED! My venture as a woman in the world of mixed martial arts was born. While the reasons why I think boxing is the best workout for women are endless, here are my top three:

1\. You will get in the best shape of your life
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[Boxing](https://ufcgym.com/classes/boxing-conditioning) works every single muscle in your body. Your arms will become toned from the persistent punching, your abs will become flat and defined from the constant core rotation, and your thighs, calves, and glutes will be strengthened from your stance and constant leg movement. Boxing will increase your metabolism, muscle mass, endurance, coordination, and ability to withstand fatigue. You can burn anywhere from 500 to over 1000 calories in a single 50-minute session and will continue to burn fat for the rest of the day!

2\. Boxing is therapeutic
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Do you know how good it feels to just hit something? Put on some gloves and wraps and try it! Boxing is a great tool for stress relief and a positive and safe way to let out aggression. Boxing decreases stress hormones like cortisol and gives you a rush of feel good endorphins. Not only will your body get in shape, but you will discover your mental toughness as well. Boxing is challenging!

3\. Being a woman who knows how to box is empowering
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A woman in the US has a 1 in 5 chance of being a victim of sexual assault. The strength, endurance, mental toughness, and skill acquired in boxing not only will build your self-confidence, but could keep you from becoming a statistic and may even save your life.

The passion I have for martial arts and boxing has turned me into the woman I am today, gotten me into the best shape of my life after having two babies, carved out my career path, and given me the confidence and courage that I can do anything I put my mind to, as long as I work hard and stay focused. Every woman needs to try a [boxing class](https://ufcgym.com/classes/boxing-conditioning)! Not just to gain self-confidence, relieve stress, and get in shape but to feel that it is truly liberating as female to do.



Boxing For Women

My name is Ann ‘Annimal’ Najjar. I am currently the boxing coach at the [UFC GYM Mission Valley](https://ufcgym.com/missionvalley). In 2007 I was 216 pounds, unmotivated and never worked out before. My older brother was in shape, an up and coming Pro MMA fighter and furthering his higher education. I never realized how nerve racking, intense, and exciting the sport was until I went to his first fight. After attending the fight, I had never been so inspired. It was at that moment that I realized I needed to learn and understand the sport.

The next week after his fight, he asked me to join him at his training gym. I didn’t go in nervous, I went in wanting to learn. I took my first boxing class with a coach named Berlin Kerney. He was very patient and willing to help. As he was helping me, I could not help but feel like the ‘sucky’ one, but the competitor in me made me want to work harder and become one of the top dogs. Coach Berlin gave me some advice that I will never forget it: “consistency is key” and I sure took that advice.

Months went by and I was still taking [boxing class](https://ufcgym.com/classes/boxing-conditioning) 5 days a week. As a result, pounds were falling off of me and I had fallen in love with the sport. I never went into this wanting to lose weight but it was happening. To sweeten the experience even more, not only was I doing what I loved, but I got to train with my brother.

![image1.jpeg](https://ufcgymweb.blob.core.windows.net/ufcgym-web/news/2018-01-25-how-boxing-changed-me-image1.jpeg)

In 2015, I was still boxing consistently, 40 pounds lighter, and now managing my brother in his pro fighting career. People were noticing my weight loss and asking me how I did it, and all I told them was boxing. Being by my brother in this thriving and thrilling sport was all I wanted. A year later our gym unfortunately closed down, my brother decided to throw in the towel when it came to fighting but I didn’t want to stop. I was hoping from gym to gym, trying to find a new home for boxing, but it just wasn’t the same.

I then had an old-time friend tell me about a hiring opportunity at the [UFC GYM](https://ufcgym.com) in Mission Valley where I applied and got the job as the boxing coach. I was so passionate about the sport, that the members could feel my high energy. This support and energy kept me wanting to do more. Any hour I had free I was training, from hitting the bag to running 5 miles regularly. Members could see how zealous I was, and how much faster, better and stronger I was getting each and every day. I went from 5 people showing up to my class to over 30 people regularly. Members were asking me for help and how to get better, making me realize that I was doing what I loved and I was in the right place at the UFC GYM.

Boxing has not only transformed me physically but also mentally. When I'm having a bad day, the one thing that makes me feel better is boxing. When in the ring, all I can think about is the fight and nothing else. It is one of the best stress relievers you can ask for. It teaches you to be patient, to focus and to not focus on anything else.

Today, I am 71 pounds lighter, one of the ‘top dogs’ and couldn’t be happier with my results. My brother was my inspiration and boxing is what I love. I still am training with my coach Berlin and just like he told me, I tell my classes “consistency is key”.  



How Boxing Changed Me


It’s a new year and you’re ready to transform your body for the better. Finding the motivation to workout can be difficult, but it’s a lot easier to get yourself to the gym when you LOVE what you are doing. At [UFC GYM](https://ufcgym.com), we understand this, so we’ve developed fitness classes that are not only going to deliver results, but make the process fun! One of the most popular exercise classes at UFC GYM is [Boxing Class](https://ufcgym.com/classes/boxing-conditioning), and it’s easy to see why it is a member favorite.

UFC GYM Boxing Coaches take basic boxing moves and combine them into sets of killer rounds that teach you new techniques, challenge your endurance and leave you dripping in sweat. The best part - you actually get to HAVE FUN!

In our Boxing classes, you’ll spend most of your time with a 150-lb boxing bag in a matted room—from warm-up, cardio rounds, combos, core, to cool down! Here are a few other things you can ALWAYS expect to see in a UFC GYM Boxing class:

## 1\. The Best Coaches in the Business

From Boxing pros to experienced amateurs—our coaches not only come from the best, but know how to turn these classes into great and fun workouts. Our coaches will break down and simplify the [boxing techniques](https://ufcgym.com/classes/boxing-skills-and-techniques) to improve your form, while ensuring your heart rate stays up the entire workout.

## 2\. A Heart Pumping Warm-up

Ever wonder what your favorite fighter does before a fight? Our boxing class warm-ups are closely simulated to that of a pro boxer. Expect to get your body warm and your heart pumping right away with jump roping, footwork, shadow boxing, and other dynamic workout exercises.

## 3\. Rounds on Rounds on Rounds

The main workout portion in a UFC GYM Boxing Class will consist of rounds of that in an actual boxing match--7 rounds at 3 minutes each with 1 minute to rest in between.  Exercises will include: punches, combos, defense, core, and conditioning exercises!

## 4\. A Supportive Atmosphere

Being pushed by your favorite coach alongside your kick-ass teammates truly makes this class a workout you will want to come back to every week. Together we will get through a demanding workout, blast calories, hit things (and get our stress out before going home to the family), challenge and support each other, and again, most importantly— HAVE FUN!

## 5\. Learn Something New

Our members LOVE how many calories they burn and love having a killer workout all while learning a new skillset. Our experienced Coaches will constantly challenge you to reach new heights, whether it’s improving form, speed, or meeting a weight loss goal. That’s the best thing about UFC GYM—we encourage and help people to train different!


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