Boxing Workout

Professional boxers are some of the world’s leanest and most conditioned athletes in the world. Their work ethic and discipline is what sets them apart in their sport. They have formed the habit of doing things that losers don’t like to do.

I am fortunate to get to train and work with Tory Williams, the #2 Ranked Light Heavyweight Amateur Boxer in the Nation.   In my interview with him he shared with me some of his habits and training routines that have contributed to his success.

Williams has a calm demeanor that has a chilling out effect on my high energy personality.  Don’t get me wrong, he is tough and his boxing classes are not for the faint of heart. I have left many of his classes feeling spent and rung out (and LOVED it!). I like to describe his style as relaxed intensity. He puts value on remaining calm and says it enables him to focus and perform better.

The less effort, the faster and more powerful I will be.  Bruce Lee

There is a place for being amped up but without being balanced you can make stupid mistakes. There are a plethora of examples of how this can happen, and that is why Williams says fighting isn’t just something he does, it’s a lifestyle.

It makes sense that with a schedule that includes 4-6 hours of training, caring for his daughter and working there has to be a priority on staying relaxed and focused. He believes the way he approaches his daily life carries over into fighting. It sounds very similar to the idea of living in the present moment which is something we can never be reminded enough to do.

How does this lean, mean fighting machine train?

He laid out his training schedule for me:

6-7 days a week (depending on how close a fight is) Boxing and running 3 miles

Boxing workout:

  • Tire flips: 15 min.
  • Shadow box: 30 min.
  • Heavy bag: 20 min. no break
  • Jump rope: 10 min.
  • Speed bag: 15 min.
  • Mit work: 30 min.
  • Jump rope: 20 min.
  • Stretch: 30 min

Strength and Core work: bodyweight exercises like pushups, pullups, squats, lunges and a variety of abdominal exercises.

Intense is an understatement, but if it doesn’t challenge you it won’t change you! Maybe you are not training to be the next Ultimate Fighter, but you should be training and disciplining yourself to be your best.  Everybody is busy and has problems in life, but what is it going to be reasons or results???

UFC Gym Mandeville is where Tory teaches his boxing classes, and I coach a Strength and Conditioning Class. (Keep in mind that you get a complimentary class)  This could be your fresh start.  There are all different fitness levels but the workouts accommodate everyone.  Train Differently.  Try a boxing class and experience how good it feels to challenge yourself.

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For more information and to receive a complimentary session to my Bootcamps or for Group Personal Training check out my website at http://www.totalbodyandmind.net

Tory’s Records:

2013: H.O.R.N National  champion
           Light heavyweight (Novice)
2013: Louisiana Governors Game
Champion (Heavyweight)
2014: Louisiana Golden Glove Champ
Light heavyweight
2014: Mid-month Regional Golden
Glove Light Heavyweight Champ
2014: National Golden Gloves Runner Up (2nd place) Light Heavyweight
2014: Ringside World Championship Runner Up (2nd place) Light Heavyweight

*Ranked: #2 in the Nation as a Light heavyweight Amateur Boxer

 

 

 

 

Get a Back of Steel

Have you ever been rolling along feeling hopeful about your life then something goes wrong that deflates all that optimism?  One setback can cause you to doubt yourself and bring on a series of negative thoughts that bring you down.  You can’t let that happen!

Whatever the setback, disappointment or failure, you must commit to follow through and not give up on yourself so easily.

I hate that I am the type of person that has to learn through the school of hard knocks, but at least I eventually get the lesson.  Lol:)  Experience has always been my best teacher and what I’ve been learning is that I must have a backbone and not a wish bone if I want to succeed.

The list goes on and on of amazing people who had many moments of brilliance but also many moments of failure and defeat.  What they all share in common is backbone.  They didn’t give up so easily.  They were committed to seeing it through all they way.

  • Oprah Winfrey, at the age of 22, was fired from her job as a television reporter because she was “unfit for TV.”
  • Before landing “I Love Lucy,” Lucille Ball was widely regarded as a failed actress and a B-movie star and even dubbed “Queen of the Bs” in the 1940s.
  • When Michael Jordan was cut from his high school basketball team he cried, but he didn’t quit.  Jordan said, “I have missed more than 9,000 shots in my career. I have lost almost 300 games. On 26 occasions I have been entrusted to take the game winning shot, and I missed. I have failed over and over and over again in my life. And that is why I succeed.”
  • Thomas Edison went through over ten thousand prototypes before getting the light bulb right.

You can hope for something and when it doesn’t work out then you give yourself an out.  It’s easy to have a wishbone, but it takes real strength to own up to your part in the failure and try again.

Training is symbolic for me.  It’s not just about lifting weights, it’s about me becoming stronger in every way.  I am determined not to give up on myself, not to let my failures define me, but to have a backbone of steel.   When I workout there is more to it than the aesthetics, it’s a way to keep my spirit fired up.  When your spirit is strong then you have the power to turn your setbacks into comebacks and failures into achievements.

With all that being said, here is my “Back of Steel Workout” from last week.  (It’s still a work in progress on thickening it up.)

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One arm row superset with pullover  4×10

T-Bar row superset with close grip pulldown  4×10

Wide grip pulldown superset with wide grip machine row 4×10

One arm cable pulldown 3×12

 

 

 

Peanut Butter Protein Balls

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Peanut butter is my weakness, but with this healthy recipe I don’t feel guilty for my indulgence:)  The mix of superfoods, protein powder and a touch of honey makes this snack incredible, not to mention how easy it is to make.

I always make 2 batches because I share them with friends, and they always want the recipe so here it is:

2/3 cup natural peanut butter

1 cup oatmeal

1/2 cup of honey

1/4 cup of stevia (you can eliminate this & add a bit more honey)

1 cup vanilla whey protein powder (I use Gold Standard Whey)

3 TBS of wheat germ (or flax seeds or chia seeds)

*Add a tiny bit of water to form balls

Mix all the ingredients together.  The consistency should be like Play-Doh.  Roll into 14 small balls.  Refrigerate them and enjoy!  YUMMO!

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Rockin’ Leg Routine

I’ve always envied the lucky ladies that have legs that go on for days.  I never would have thought that I could have sexy legs, but I found a way to make the most out of what Mother Nature has given me through weight training.

My favorite body part to train has to be the legs.  I love the variety of all the different exercises you can use and the payoff from all the hard work is so worth it!  The big bonus of strength training is that over time you get to see significant changes in the shape of your muscles!  I work my legs twice a week and rest about 2-3 days in between those workouts.

This routine will help you get sleek, strong and shapely legs that will set off your assets.

Front Squats:  4×10-12

Diagonal Lunges:  4×20 (10 each side)

Superset with

Barbell Straight Leg Deadlifts:  4×12-15

Reverse Barbell (or Smith Machine to make it easier) Lunges:  4×12

Superset with

Plyo Leg Press:  4×15-20

Hyperextensions:  4×12-15

Calf raises 4×20

10 min Step Mill

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Front squats (top left)  try to get to 90 degrees or even a smidge lower.  Feet shoulder width apart.  If you can’t get used to the weight on your shoulders, place weight plates behind you and do a regular squat with the BB behind your head.  Beginner’s do a narrow stance squat with Dumbells.  Position your feet hip width apart.

Straight leg deadlift (bottom left & right)  Keep your chin up a little.  It helps keep your back flat.

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Barbell reverse lunges (left and top right)  Make sure your knee doesn’t go past your toe.  To modify this, perform it on a smith machine.  You will feel more balanced.

Plyo leg press machine:  get close to the platform and select a moderate to low weight.  Press off the platform explosively and land back in a 90 degree angle.  see the video on my Facebook page by going to my website, http://www.totalbodyandmind.net  click on the Facebook icon:)

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Finish up this killer routine with hyperextensions and calf raises.  Make sure to hesitate for a second at the top of the hyperextension exercise & squeeze your glutes!

Homemade Chocolate Protein Bars

I love my sweets! My splurge it is having a chocolate chunk cookie from Starbucks, but I can’t do that everyday &  stay lean.  Luckily there are delicious recipes that satisfy my craving & still allow me to stick to clean eating.

Homemade protein bars are perfect, and my favorite is the Chocolate Protein Bars.  They are a staple in my frig.  I make these often because they are easy to tote to class or work & they are great for a quick pre-workout snack!  This recipe is from Jamie Eason, a fitness model and writer.

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Ingredients:

1 cup Oat Flour

(I grind my own oats in a Vitamix or you can find in the health food section of your grocery store)

4 Egg Whites

2 scoops Vanilla Whey Protein Powder

½ cup organic stevia

½ tsp Baking Soda

¼ tsp Salt

8oz Berry flavored Baby Food

3 tbsp Baking Cocoa

4oz Water

*I throw in 1/4 cup of dark chocolate morsels or carob chips halfway into the cooking time:)

Directions:

  1. Preheat oven to 350 degrees.
  2. Mix dry ingredients (oat flower, vanilla whey protein, baking soda, salt, baking cocoa) together in a large bowl.
  3. Mix wet ingredients (egg whites, Splenda, Truvia, or Ideal, Berry flavored Baby Food,Water) together in a medium sized bowl.
  4. Add wet ingredients to dry ingredients and mix together.
  5. Spray cooking dish with a non stick butter spray and add batter to dish.
  6. Bake 20-30 minutes in oven.

Makes 16 squares, serving size=2 bars.

Calories:  96

Fat:  1.4 grams

Carbs:  12 grams

Protein: 10 grams