Thursday, September 5, 2013

14 steps to being a better person

Stop being angry. Don’t be suppressed, but don’t express anger. Both ways bring heavy outcomes. Just be assertive.

Bathe. You can remove all dust and negative vibrations this way. It's also very relaxing. Relaxation makes you think more clearly.

Breathe in and out deeply while imagining you are letting new energy come into you, and let all the heaviness and tiredness go out.

Play a lot of positive thoughts in your mind. Then you will see your positive life express itself! If there is something bad going on in your life, try and see the silver lining.

Always keep zeal and enthusiasm for yourself. This will bring you to the flying stage.

Meditate or use relaxation techniques. Everyone comes to a point where they feel they can't take it anymore,everything is becoming too much, take a step back and take it easy. it's perfectly ok to want a break. You're human.

Do the 3 Rs to become the 3 Cs...if you feel like something is becoming too much, take a step back and Relax (take deep breaths, take it easy), Refresh, (wipe any negative thoughts, clean your slate, ground yourself) and Recharge (reboost your energy and start again.) Now you can be the 3 C's, Cool, Calm and Collected. These make any situation easier to cope with, make you feel like a better, more in-control person.

Help others. Sometimes helping others makes you realise what you have might taken for granted.

Be aware. Have awareness about what you attain.

Eat in the right way. Choose healthy foods, like meats, fish, don't be afraid to make  home made sauces,  tomato sauce, cauliflower sauce, eat plenty of fruit, veg, good fats such as: peanut butter, avocado, also eat plenty of nuts and drink lots and lots of water.    These meals will improve your health and make you feel better.

Sing! Laugh! Be humorous! Do something that makes your heart happy and makes you feel like dancing.

Enjoy positive media. Listen to pretty music and read happy books.

Realise that the foundation to being a better person is to help those around you. Incorporate your own goals and dreams into the mix whenever they come to you, but don't worry if you don't know what they are, not everyone realises their wants and needs and is a part of life trying to figure what those goals and dreams are (Some go their whole lives without realising them! But don't worry, it isn't abnormal by any means).

Exercise thoughtful action with an ultimate theme of moderation. We are humans of habit, and often the things we find most detestable about ourselves are things that we cannot help but do. When faced with a situation that requires your action, think about what needs to be done and the best way it can be done. This often involves considering other people's emotions and the greater good, and it can be quite difficult, especially if you do not have much time. The ultimate decisions we make in every day life, however, ought to be dictated by a sense of moderation. Moderation means that we do not take more than we need, but just the right amount.

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Thursday, August 22, 2013

Another fantastic workout

Hi warriors
Please adjust the weights accordingly either lighter or heavier depending on your strength and technique.

I only upload workouts that I think are magic. So this one I've tried and tested and it blew me out the water..

Spend 10 minutes stretching and warming the:
- hips in squat pattern
- shoulders
- upper , mid , lower back

Workout PHASE 1.
Rest for 1 minute too 1minute 30
Between sets:

X15 at 60kg
X12 at 80kg
X10 at 100kg
X8 at 120kg
X5 at 130kg
X3 at 140kg
X2 at 145kg
X1 at 150kg
X1 at 155kg
X1 at 157 and half kg

Recover for 3 mins

Workout PHASE 2.


90kg on the bar

This workout is for time:

X25 deadlifts
X25 crossfit burpees
X20 deadlifts
X20 crossfit burpees
X15 deadlifts
X15 crossfit burpees
X10 deadlifts
X10 crossfit burpees
X5 deadlifts
X5 crossfit burpees

I completed it in 8:19 and I had to drop to sets of 5 in the 15/ rep deadlifts.

However I did complete all burpee sets unbroken

So next time I'd like a 7:50
And then drop to a 7:30

Give it a go and please comment on what weights you lifted and what your 1 rep was and then what your WOD time was?


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Monday, July 8, 2013

Food plan

Eat to get ripped
Follow this plan to get ripped and build muscle

Get ripped
As you reduce the amount of calories you eat your body starts to burn fat for energy. But calorie cutting can make you lose muscle – so don't overdo it. The trick: cut calories from carbs and eat more protein. This safeguards your muscle. If you cut too many calories your body thinks it's starving so it starts to conserve and store them, which reduces the rate at which you burn body fat. This plan bypasses this survival mechanism because you'll be alternating between the two workouts and meal plans. During this phase, eat your carbs early in the morning and right before you train to give you energy to exercise. On your rest days, eat according to the "Build muscle" meal plan to give you enough calories to recover properly.

This plan has to be followed in conjunction with the "Get ripped" workout plan which you can read here.

Get ripped meal plan
Try this sample meal plan during the "Get Ripped" phase of the programme

4 egg whites (scrambled, fried or omelette)
Wholegrain bread (2 slices)
Oats (50g)

Hoummus on oatcakes and 2 apples

Turkey (150g), Swiss cheese and salad on wholegrain bread

Protein shake, 2 pieces of citrus fruit, black coffee

Training session

Stir-fried chicken (150g) and broccoli (1 cup)
Brown rice (1cup)

Frozen yoghurt (200ml) and protein shake

Get muscle
To add muscle you need extra calories floating around your bloodstream, and it is important you don't get too many from carbs. Only eat carbs before and after you train to give you the energy to exercise and replace the energy you'll have lost during training. Bracket your "Get muscle" workouts with a protein shake to get easily absorbed protein at the time when your muscles need it most. On your rest days revert back to the "Get ripped" meal plan to ensure you're not porking up, but still getting enough nutrients to grow only lean muscle.

Get muscle meal plan
Try this sample meal plan during the "Get muscle" phase of the programme

3 whole eggs
2 egg whites
Grilled bacon
1 tomato
2 bagels
Fruit juice

Cottage cheese on 6 Ryvitas, 1 banana

Baked potato, tuna, cheese and protein shake

1 wholegrain bagel
Smoked salmon (80g)
Cottage cheese
Protein shake

Training session

1 protein shake, then chicken or beef fajitas

All-bran muffin or carrot cake

The 10-week strategy
Weeks 1, 3, 5, 7, 9
Get muscle workout
Get muscle meal plan
Get muscle workout
Get muscle meal plan
Get muscle workout
Get muscle meal plan
Rest day
Get ripped meal plan
Get muscle workout
Get muscle meal plan
Rest day
Get ripped meal plan
Get ripped meal plan

Weeks 2, 4, 6, 8
Get ripped workout
Get ripped meal plan
Get ripped workout
Get ripped meal plan
Get ripped meal plan
Get ripped workout
Get ripped meal plan
Get ripped workout
Get ripped meal plan
Get muscle meal plan
Get ripped meal plan

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Sunday, June 16, 2013

Good food vs Bad food

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Friday, May 17, 2013

History of capoeira

Capoeira performed at the Monterrey Institute of Technology and Higher Education, Mexico City as part of a cultural event on campus
Capoeira nowadays is not only a martial art, but an active exporter of Brazilian culture all over the world. Since the 1970s Capoeira masters began to emigrate and teach it in other countries. Present in many countries in every continent, every year Capoeira attracts to Brazil thousands of foreign students and, often, foreign capoeiristas work hard to learn the official Brazilian language, Portuguese, in an effort to better understand and become part of the art. Renowned Capoeira Masters are often invited to teach abroad or even establish their own schools. Capoeira presentations, normally theatrical, acrobatic and with little martiality, are common sights in the whole world.

The martial art aspect is still present and, like old times, is still subtle and disguised, leading many non-practitioners to ignore its presence. Trickery is ever present and expert capoeiristas never take their sights off their opponents in a Capoeira game. An attack can be disguised even as a friendly gesture.

Symbol of the Brazilian culture, symbol of the ethnic amalgam that characterizes Brazil, symbol of resistance to the oppression, Capoeira definitely changed its image and became a source of pride to Brazilian people. It is officially considered intangible cultural heritage of Brazil.

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Tuesday, May 14, 2013

the history of MUAY THAI

Present and Future of Muay Thai...

Muay Thai has changed across the years. Changed and evolved from a battlefield close quarters killing ground technique based on a fighting tradition passed on from generation to generation up to the present time.
But despite the changes of history, Muay Thai has lost none of its exotic appeal and even mystique. Muay Thai is still the fighting art to beat. The fighting art that defeats all challenges from Kung Fu, Karate, Taekwando and the latest kickboxing fashions. They have all come to Thailand, not just once but many times and from many places to test themselves.
Muay Thai has lost none of its appeal in Thailand. The television fight broadcasts rate among the Kingdom's most popular programmes. In the provinces, villages cluster around any available TV to watch. In the city, people disappear from the streets while Thailand is watching Muay Thai.
Thai Boxing is also becoming increasingly popular outside of Thailand. It has its enthusiasts and practitioners in the Americas, Australia, Japan, Europe, as well as in many other countries around the world.
The illustrious history of Muay Thai will continue as it receives greater recognition and gains in international popularity.
Source: The History of Muay Thai (

Combat uses different techniques inspired by Muay Thai thru out the work out.
such as knee strikes, jumping knees, elbows,  and push kicks.
each techniques is explosive and is fantastic for the body.

Friday, May 10, 2013

Would you be interested in an app?

Hi warriors and followers

Ok so here's a thought?
Would you be interested in an app?
Food and training combo
What to eat and how to train
Complete guide to nutrition and complementary training advice

Something cheap like less than 6 dollars for the app updated
X3 per week?
Every week?
Every 2 weeks?

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Tuesday, March 19, 2013


Hi Team

so here we go this is the live link to the chat we had today answering some of your questions..

Monday, March 18, 2013

Les Mills COMBAT live chat!

Hi team

Tomorrow morning in New ZEALAND  at 11am Rach and i are going live to the USA with a webinar live chat.

You can tune in on the Beach body website, and keep looking at the Les Mills combat twitter page, the Les Mills BODYCOMBAT face book page for the live links...

we shall be answering heaps of questions about Les Mills home dvd combat,and some questions on exercise and nutrition... throw in a couple of BODYCOMBAT questions and i think we have it covered.

however if there was something you really wanted an answer to, then feel free to comment below.

Remember , you can only leave a comment if you follow the blog.. thats just the way this blogspot works i guess..

anyways, look forward to your questions..


Monday, February 4, 2013

Mondays workout

Today,deadlifts.5 rep on the minute every minute x10 rounds ,add to 80%of u max to the bar x3rep on the minute every minute - add to 90% x1 rep every 30sec for 20 mins.
Work back wards from ur 1rep max to find ur 3 rep load and ur 5 rep load.
Amrap( as many rounds as possible) 15 push-up 10 swing 5 kip for a total of 15mins and this is to be performed after the deadlifts.
My results- I managed on my lifts
X5 85kg
X3 115kg
X1 140kg

And on the AMRAP WOD
I completed x15 full round plus
X15 push-ups and x 8 swings.

Was good start to my Monday.

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Location:NZ les mills auck