Workouts, Updates and the latest edition to Molly's World

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Try This Workout if you

Get the itch!

 

Well, I hope your enjoying the week and getting

So much needed and well deserved rest.

 

 One of the biggest mistakes athletes make is not planning

Time to recover.

 

I learned this the hard way…

 

For the first 17 years of my training, I never took a break longer than

A weekend. The cumulative effect of never planning times to recover

Resulted in many overuse injuries and chronic fatigue.

 

Not, to mention the drop in motivation and fatigue to the central

Nervous system that resulted in the not being able to sleep for more

Than 6 hours at a time.

 

Planned recovery remedies all the above problems and gives your mind, body

And spirit the proper fuel to go back in to the rigors of training.

 

On the other end of the spectrum is under training (but that’s a whole other concept).

 

The point is planned breaks in training helps you go back into your

activities with a healed body, alert mind and a passionate spirit.

 

That’s why at Victory we have planned breaks throughout the year.

 

However, if you must exercise…Here is the Madison st  Active Rest workout:

*What I mean by run is not a jog but not a sprint.

 

5 minutes of light stretching

5 minutes of jogging

Run the length of 1 block then immediately do squats for 40 seconds

Then rest for 20 seconds

Run the length of 1 block then immediately do pushups for 40 seconds

Then rest for 20 seconds

 

Repeat 6 to 8 times followed by a 10 minute walk

and 15 minutes of whole body stretching.

 

At the end of the workout you should be energized not fatigued.

 

Please leave me your comments and feedback

after doing this workout!

 

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UPCOMING EVENTS

 

Today, I talked with UFC veteran Rory Markham.

 

I persuaded him to do a seminar at our school

Before he has to prepare for his next UFC match.

 

He agreed to it and said “I want to work with the people

At Victory”.

 

So I said, Lets get something together for July.

I don’t have dates yet. But, I will get things set and announce it soon.

 

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Thank You For your Kind Referrals…

 

Whenever I get the list of people who introduced VictoryTo their friends and family I get overwhelmed with appreciation.

THANK YOU!

 

Kurt Clark

Moe Maali

Cody Cummings

Damon Kviz

Raul Rodriguez

Jeremy Hochgraver

Mo & AJ

Mr.Pellegrino

Caged in Fight Shop

Jeff Macon

 

If I missed anyone I apologize.

 

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Weather Alert!

 

If you are in question of weather we will be having class

On a very hot day. Please check the blog and your inbox.

 

These are the 2 fastest ways of us getting info to you.

 

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As it has been difficult for me to get over to Forest

Park in the evening.

 

I often get asked “How things are going” from many of

My long time students”. They also ask about Dina and

Molly.

 

So, I thought it was fitting to post the latest edition of Molly’s

World to keep you updated on the family’s progress.

 

Besides, I am a proud papa ya know.

Comments

[SR.]

NOW WE KNOW WHO'S TAKING OVER THE FAMILY BUSINESS!

[danielbones]

Pure Joy...Thank you Molly. You are awesome and your mommy and daddy are pretty great too.

[AB]

That video is awesome she was so excited about her new necklace that day, she is a very good girl

[AB]

I tried the workout over the break it was great

[Jesse Lopez]

Great to see the family Sifu!
I'd love to chat sometime-how about this week?
708.357.1038

You have a wonderful family.