Participation in female grappling in the high schools and colleges is not just growing but surging.
On December 5, 2017, according to wausaudailyherald.com, Alaska, California, Hawaii, Tennessee, Texas and Washington have a girls-only division in their state tournaments, with Tennessee being the latest to join the ranks in 2015.
Wisconsin appears to be next on the list.
Whether it is the girls freestyle world, the competitive female submission wrestling industry or the women professional wrestling exhibitions in the squared circle, there is something that all of these women division have in common during the match.
The headlock is the basic wrestling hold.
Those of us who follow the sport know that.
Securing the hold is a whole other matter.
How many determined female grapplers have gotten their opponents into headlocks, only to lose the hold and eventually lose the match?
Some of that is due to technique.
In all fairness, some of that is due to a lack of strength training.
A facet of strength training that will help secure those hold is bicep training.
Look at some of the gorgeous girls who have turned those biceps into headlock locking machines if they chose to use the, that way.
The informative site evolutionary.org shares, “Better known by her short name Cass, Cassandra Martin is one of the most popular female fitness celebrities in the social media world. After graduating from college, and before she became a fitness celebrity, Cass Martin was working in the construction industry.”
Now that industry will certainly put some muscle into those arms.
Our beauty’s first few years in America were tough having to learn a new language and culture.
She was determined to succeed and eventually became a personal trainer, in turn motivating her more than ever to hit the competition circuit and work out.
“Nothing stops the man who desires to achieve. Every obstacle is simply a course to develop his achievement muscle. It’s a strengthening of his powers of accomplishment.”… Eric Butterworth
Those wonderful biceps are proof of that.
We would love to see more proof.
As shared at krivstudiosblog.wordpress.com, “Beginning her competitive journey as a lightweight bodybuilder, Janet Gerber earned an overall title when she took the top spot at the 2010 NPC Florida State Championships.”
She’s very impressive. True?
Those are some super sexy and wonderful examples.
Bicep strengthening can be helpful in other aspects of life too. At thepowerarm.com they remind us, “Any sport that requires throwing, tossing, or swinging will require strong biceps and forearms. Yet bicep exercises can also be important for your general health, because they improve your bone density and help you achieve aerobic benefits at the same time that your muscles are strengthened.”
Very good to know.
Still, regarding those headlocks, if you are going to wrestle, please always remember that basic hold and more important what you need to do ahead of times to those biceps to secure it.
From super body building stars like Ronnie Coleman and Becca Swanson to everyday people who want to look strong and toned, biceps workouts loom large. They are an important part of an overall body sculpting plan. For those men and women who want firm looks but not super-size biceps, regular moves done with smaller weights will sculpt without building more muscle than is desired.
The biceps is the large muscle that forms the top of the upper arm. The triceps form the underside. When admirers ask someone to make a muscle, it is the biceps that get flexed. The bulge of muscle gets bigger when it receives regular exercise. Ladies and gentlemen, get ready to flex your guns.
Exercise for any part of the body does not have to be complicated to be effective. Regular biceps building should take place for the best results. Plan to train your biceps two to three times each week. Trainers do not recommend daily workouts for any one muscle group. The body needs time to recover in between training sessions.
Start the biceps workouts with warm ups. You can go through some of the movements you will use during the regular workout but with lighter or no weights. A warm up gets the heart pumping and prepares the muscles for intense work.
A barbell curl is one basic but effective exercise to develop the biceps. Stand and pick up the barbell with both hands, palms facing up. Keep your arms shoulder width apart. Bring the bar up to your chest, bending your elbows as you go. Bring the bar back down. This counts as one repetition.
Since it is important to keep the back straight and stable, some trainers recommend doing barbell curls with your back braced against a wall. This will help prevent your body from swaying. You want to focus on your biceps and not involve momentum in lifting the barbell. Start with eight to twelve repetitions, resting after each set. Aim for three to four sets per workout. Adjust the amount of weight based on how easy or hard it is to complete 12 reps. And again, if you want to tone rather than build big muscle mass, keep the weight load light.
Other standard exercises for the biceps include hammer curls and chin-ups. These three basic moves alone will build your biceps when practiced on a regular basis. After your workout, stretch your biceps. Hold onto a wall or squat rack, then slowly rotate your shoulders and upper body forward. You should feel a slight stretch in your upper arms. Practice your biceps workouts regularly and follow a healthy diet, and you will look more muscular in a matter of weeks.
Are you interested in building muscle and burning fat? Be sure to visit my site to learn more about how to get bigger thighs [http://www.famousbodybuildingguide.com/how-to-get-bigger-thighs/] and get a flat tummy [http://www.famousbodybuildingguide.com/how-to-get-a-flat-tummy/].
Mr. Ealy and Ms. Lathan also served as executive producers on the film.
The film definitely connected with audiences.
The Perfect Guy was released in North America on September 11, 2015. The film grossed $60.3 million against its budget of $12 million.
Here is the storyline.
Successful lobbyist Leah Vaughn (Sanaa Lathan) is unhappy in her relationship with her boyfriend Dave King (Morris Chestnut), who refuses to commit to her or her wishes of starting a family, causing them to break up.
Two months later, she meets the charming Carter Duncan (Michael Ealy), who works in IT for another company.
They quickly grow close and he works his way into the hearts of her friends as well as her mother and father. On their way home from a trip to San Francisco to meet her parents, a stranger at a gas station asks Leah about Carter’s Dodge Charger. Carter viciously attacks the man before Carter and a mortified Leah drives off when the station’s owner orders them to leave.
Distraught over his actions, Leah decides to break up with him that night.
Oh, oh. Oh no.
Over the next several weeks, Carter stalks Leah at her job and makes numerous phone calls, even after she changes her phone number.
Yes, you’ve seen it all before but they do it with such flair especially led by the gorgeous Saana Lathan.
Sanaa Lathan is an American actress and voice actress.
In our competitive female grappling industry we have so many beauties who are trained in the martial arts that they set a fine example of how a woman can defend herself.
One such beauty who wrestled at the great Femwrestle Events in Germany is Szamanta.
Szamanta is a Session Girl and Grappler from Hungary.
At her WB270.com profile she expresses that she loves to wrestle and dominate.
Thanks for the heads up.
Don’t mess with Szamanta.
Self-Defense for women in the modern world will always be important.
We have a visiting writer who has written many blog articles on various subjects and we learned and enjoyed his work on this one.
We think that you will too.
Be Prepared: 5 Self Defense Tips Every Woman Needs to Know
By Dale Harris, Aug 15, 2017
Ladies, we’ve all been walking down a dimly lit street in the middle of the night, clutching our purse, hoping we get home before someone pops out from behind the bushes.
That feeling of vulnerability is arguably one of the scariest things a woman experiences. The worst part is we face it on a daily basis.
Knowing what to do in stressful situations can save you from experiencing something horrible. You can start by paying attention to this list of self-defense tips.
Follow along and take note. You never know when this advice will come in handy. If it does, you’ll be glad you were here.
1. Be Aware
The most basic and most important point is to be aware of your surroundings. If you know what’s coming, you can be infinitely more prepared than if it takes you by surprise.
Part of being aware includes not walking with headphones on or staring at your phone. It’s important to listen to and see what’s going on around you, otherwise you make yourself an easy target. Those shuffling footsteps behind you might not be a good sign.
If you feel like someone is following you, cross the street. If they’re still following you, try to go into a store if you’re near one.
Also, don’t be afraid to look a person in the eye. It will make you seem confident and fearless. This makes it very easy to identify the person in a lineup if needed.
2. Follow Your Gut
If you ever feel unsafe in a situation, trust your gut. It’s always better to be too cautious than be the victim of a violent crime.
The most common instance in which a person dismisses their gut feeling is when they try to rationalize something. The thing about intuition is that it’s a learned feeling. Years of experience have led you to believe that funny feeling means something bad might happen, so don’t ignore it or brush it off as being paranoid.
3. Fight Back
If you ever find yourself in a situation that turns violent, don’t let fear cripple you. It’ll make you incredibly vulnerable to your attacker.
Next, figure out how you can fight back. If you’re being choked, lift your arms up over your sides and bring them down together, straight and fast to one side. Avoid grabbing your attacker’s hands and trying to pull them off your neck, this could compromise your breathing.
If you carry any self-defense, use them. Pepper spray your attacker the first chance you get. You don’t want to be in a situation where you can’t reach your devices anymore.
4. Predicting Behavior
Another important part of self-defense is realizing when a person’s behavior can turn violent. Most attackers begin by trying to gain your trust. They might try to lure you somewhere dark and empty.
Don’t fall for tricks like these. Even if it’s the most charming person you have ever met in your life, stay alert.
5. Take A Class
One of the best things you can do is take a class. Not only will it motivate you to stay fit, but it’ll also teach you everything you need to know about defending yourself. Feel safe and confident knowing these lessons have your best interests are at heart.
Self Defense Tips and More
If you find this list of self-defense tips helpful, share it with your friends and check out the Article City blog. There are articles on many different subjects, including women, humor, and marketing.
HERE ARE OTHER ARTICLES BY MR. HARRIS ON HIS BLOG PAGE
Its most prominent feature is its competitive element, where the objective is to either throw or take down an opponent to the ground, immobilize or otherwise subdue an opponent with a pin, or force an opponent to submit with a joint lock or a choke.
Given the advancement of women in this great ancient sport, they are constantly making news.
On Wednesday, January 10, 2018 as reported at insidethegames.biz, “Rio 2016 Olympic bronze medallist Sally Conway is among the 10 athletes named on British Judo’s team for next month’s Paris Grand Slam.
Conway, who won a bronze medal at the 2016 Paris Grand Slam, will compete in the women’s under-70 kilograms category in the French capital.
She is joined on the team by 2017 World Championship bronze medallists Nekoda Smythe-Davis and Natalie Powell, who will contest the women’s under-57kg and under-78kg divisions respectively.”
In our fully competitive female submission grappling industry we love that our world is comprised of many beautiful Session Girls who are skilled in the gentle way.
“I have a self-defense mind. I’ve had it all my life.”… Conor McGregor
Let’s gently walk over to the camp of the Judo Princess.
Cameron is her name. Judo has brought her a measure of fame.
Here is what her profile expresses. “I’m from Memphis, Tennessee, which is where I had my first taste of Judo, being thrown around the mat by a much larger guy, and I was hooked.
Altogether, I have been practicing Brazilian Jiu Jitsu and Judo for about 5 years total, although BJJ is my real passion. I compete at an advanced level with a gi and without, as often as I can, and I am nationally ranked. I also held the title of state champ in MS and TN at the same time last year.
I am ranked a BLUE belt in Brazilian Jiu-jitsu and a Green belt in Judo… but I’m working very hard on my next belt in BJJ. Before BJJ I played soccer which kept me in great shape, I also like to attend Yoga classes – it keeps me in tune with my body and my flexibility has been greatly enhanced, and continues to make me a better grappler.
I have trained Brazilian Jiu-jitsu in 6 different countries, and over 20 different cities, making my game quite unique. I also took Muay Thai kickboxing classes in Holland (in Dutch) which was a huge step for me and might pave the way for an MMA career one day. I love what I do, and have fun doing it :-)”
Beautiful and tough. What a great combination. We wish her the best on her MMA pursuit.
Everybody knows…. well, almost everybody that knows that I started judo at the age of seven and stopped when I hit 13. My parents decided to move from Miami, Florida up north to Pennsylvania and I had to say “bye-bye” what I hoped would be a great judo career.
Well, what does all that mean?
Well, first it means that there MUST be another way to get good at judo without actually DOING judo.
I know it sounds ridiculous, but an athlete that I coach personally also took a long layoff from Judo and we worked together to get him all that way to being the number one ranked player in the United States in his division.
Well, here’s a dirty little secret and I know you aren’t going to believe me but here’s what I found out.
The sport of Judo is as much as a “mental game” as it is a physical one. If you want to improve your judo you need to sharpen your mind!!
A Professor from the well-known Duke University in the United States discovered that finding Simple, yet effective ways to Use your brain can help you Process information, faster and better.
Now what I’m going to say to you right now is completely crazy. BUT I am 100% honest with you and if you are an athlete, a coach or just want to get better at Judo, here are some things that you should do today!
Read. That’s right – READ!!
The benefits of reading are enormous. Now don’t just read anything. Read, Sun Tzu’s “Art of War”, read books by Aristotle, Plato, “The Prince” by Machiavelli. Read books on combat, business takeover strategies, and things of that particular nature.
JUDO IS A THINKING SPORT.
It requires, strategy and tactics and knowing when to strike and at the right time.
Think about this. How many times has someone accused you of kicking them while doing judo? Many, right. You want to know why? Because a well-timed kick is a foot sweep and poor timed foot sweep – is a kick! Read and get mentally sharp – you will be amazed at how your focus will increase.
Play Chess! If you don’t play chess – start playing. Get a book and learn. How often have you heard about a tennis match, football game, wrestling match or a mixed martial arts fighting seeming just like a “chess match”. Heck, you’ve heard the reference many times, haven’t you? So if Judo matches are just like chess matches (and they are) – why don’t you play chess!?!?!?!
Let me share this inside story with you….
During the years of 2003 to 2004 I don’t think that you could have walked in the cafeteria at the Olympic Training Center in Colorado Springs, Colorado without seeing at least 3 to 4 matches of chess being played at breakfast, lunch and dinner.
Before and after practicing everyone was playing.
Because the game of Ches, like Judo requires YOU to see things 3, 4, 5, 6 and sometimes 7 moves ahead. You have to anticipate what is going to happen, You have to make and take CALCULATED risks, you have to do all of these things while playing. Chess is the best (and might I add safest) way to get an ‘extra’ practice in that will drastically improve your judo. Just think about some of the best judo players and grappler that you know. I’ll give you a list:
Lloyd was my Brazilian Jujitsu coach, training partner and my judo student and then he became my judo coach. He’s won several National Judo Championships and is a World Jujitsu champion. And he was selected by the United States Judo Federation as the International Coach of the Year in 2002. When it comes to match strategy he is like a genius. He coaches Ultimate Fighting Champion Brandon Vera and he is known all around the world as “The Grappling Coach”. He gets up every morning and either reads or writes in order to keep his mind sharp and stay on top of the numerous businesses that he runs.
Jimmy Pedro is a 4-time Olympian, a 1999 World Judo Champion and a 2-time Olympic Bronze Medalist. He’s also a graduate of Ivy League, Brown University, the author of a book and runs and operates his own business.
Robert (Bobby) Berland is a 1984 Olympic Silver Medalist, a graduate of San Jose State University and currently he owns and operates a successful printing business in Chicago. He was also a coach on the 2004 Olympic Team staff and I had the opportunity to speak with him on several occasions and he is “sharp” as a tack. And although not a judo player, this man is a wrestler and an excellent example of why you should keep your mind sharp and also why you should take the time to add “the listening of classical music” to your list.
(and honestly, just my opinion)
Instead of pumping rap music, R&B, heavy metal and rock -n- roll through your eardrums, try a little classical music.
Well, other styles of music tend to make you operate off of an emotional high. Before competing I never listened to music – I needed to think! I can’t think with garbage being pumped into my head. It’s the equivalent of trying to concentrate on something and people are talking in the background. You ‘can’ concentrate, but you have to use some of your mental energy in order to ‘block out’ the background noise.
Last but not least, make sure you check out…
And if you don’t know who he is then it is best if you find out RIGHT AWAY. From 1987 to 2000 he was UNDEFEATED. He holds 9 World Championships and 3 Olympic Gold Medals. He also holds a Doctor of Philosophy (Ph. D. in Education). He listens to classical music regularly and is also an avid chess player. And in JUDO, our job is not only to advance in judo, but in life.
The lessons that we learn in Judo and from Judo should allow us to build quality character, good self-esteem, quality morals, sound ethics and good citizenship.
I found out that the most important things that you need to have in order to become a great judo player is the ability to get in shape and the willingness to learn.
An open mind and a fit body – those are the things that you need – FIRST!!
http://www.JudoScoutingReports.com – Dr. Rhadi Ferguson is a 2004 Olympian in the sport of Judo a Mixed Martial Arts Coach and Competitor and was nominated for one of USA Judo’s highest coaching awards in 2006, The “Doc” Counsilman Science Award which is for a coach that utilizes scientific techniques and equipment as an integral part of his or her coaching methods or has created innovative ways to use sport science. It is Dr. Rhadi Ferguson’s hope and goal that all persons will study and become better judo players and he has created various judo products to help the masses. One of them being http://www.JudoScoutingReports.com
Ripped and rock hard bodies on a gorgeous female submission wrestler creates wonders for the imagination in desiring to have a wrestling session with her.
Our industry is filled with these goddesses.
One such goddess known globally as not only one of the best competitive female submission wrestlers in the world but one of the nicest persons who provides exceptional sessions as well.
Please meet Maria Queen.
At her WB270.com profile she smiles, “I am offering session wrestling in USA, actually. I have fight bjj professionally and I am comfortable with grappling and submission: semi-competitive, and competitive. I am used to bjj/wrestling with much larger/heavier opponents. I love to bjj/wrestle/Box being very friendly. I especially enjoy meeting ‘first timers’.”
We have met her personally, saw her take on and defeat the great Cheyenne Jewel in an extremely intense match while we sat inches away and we love her beyond belief. Of course we wrote about her.
Here is what one very satisfied customer had to share about his experience with her. “Maria is the total package- incredibly sexy and extremely skilled. I weigh almost 60 lbs. more than her and I have a background in wrestling and some jiu jitsu, but Maria has been training (and competing) most of her life in jiu jitsu and mma. I tend to only session with girls that can give me a competitive match and Maria is one of the best ever.”
As you can see, we love rock hard bodies and scribes who write about them.
If you are a female athlete who desires a rock hard body, we really enjoyed her article.
Please meet Shauna LaBelle.
Shauna is a personal trainer, nutrition consultant and health and fitness writer. With over 10 years’ experience in the health and fitness industry, Shauna has helped countless people reach their personal goals with the ultimate success. Whether you want to lose weight, firm up, run your first 5k or increase strength, Shauna can help you realize your health and fitness dreams.
“I have been lucky enough to have the opportunity to work with men and women of all fitness levels and ages ranging from 10 years old to 90 years old! Some of my clients begin and complete programs that return them to work after accidents or illness, some of my clients are training to compete in specific sports and yet other clients wish to achieve weight loss, a firmer body and a healthier, more youthful lifestyle. I love being able to help people reach their goals and as a personal trainer, I have a real passion and enthusiasm for sports and fitness.”
Okay Shauna. Please take it away.
How to Sculpt an Amazing, Ripped and Rock Hard Body
Prior to delving into the details of program design, you first must understand the basics of muscle tissue and how exercise can affect it.
Our bodies contain around a quarter billion muscle fibers which can be divided into Type 1 (slow twitch), and Type 2 (fast twitch). Slow twitch fibers are endurance oriented, where fast twitch are strength oriented and have the most growth potential. We are all born with our lifelong ratio of type 1 and type 2 fibers with the ratios being different in each person.
The growth of the muscle is called hypertrophy. Muscles grow in response to specific stimulus, such as work performed by the muscles (lifting weight or other resistance), infusion of testosterone, and increasing protein with overall calories, or combination of several stimuli.
All muscle fibers are the same structurally. Each is a bundle of tiny protein strands called myofibrils. Within each myofibril are even smaller protein filaments called actin and myosin. Each myosin filament is surrounded by six actin filaments. A muscle contracts when structures on the myosin filaments called cross bridges grab a hold of the actin filaments and pull. This action shortens the muscle. Intense training increases both the number of myofibrils and the number of myosin and actin filaments within each myofibril. Long story short, lifting weights will make muscle fibers bigger. Lifting them properly and consistently over a long period of time, the muscles will grow enough to be noticeable.
Even with all the hard work, honest effort, and a perfectly clean diet there is one thing that you can’t change no matter how hard you try. Genetics play a huge factor in your body building efforts. Some people have great genetics and others have genetic flaws that just won’t change. There are three factors that are decided at birth.
First of all, your maximum number of muscle fibers is determined by genetics. When you are born, you already possess the maximum number of muscle fibers that you will have throughout life. The muscle fibers can be made larger through exercise, as well as smaller through lack of exercise, but it is generally believed they cannot increase in number. Although some scientists believe that the number can increase due to a process called hyperplasia, this is still just a theory.
Also determined at birth is the number of slow twitch and fast twitch fibers that your muscles contain. It is generally believed that slow twitch fibers cannot become fast twitch and vice versa. You’re born with a predisposition to endurance or strength depending on your muscle fiber breakdown.
The shape of your muscles is also genetic. Although you can increase the size of your muscles the shape is already determined and will not change, contrary to what many would like you to believe.
Some people are genetically blessed and are ideally suited for bodybuilding while others may be suited for marathon running, power lifting or gymnastics. If you are one of the lucky ones and you were born with the genetics that suit your sport of choice, congratulations. If not, you’ll have to work a little harder, but you’ll get a lot of satisfaction out of the challenge.
Supplements tend to be vastly overused and overrated. There are no magic potions or pills and supplements most definitely cannot compensate for lack of training or imperfect diet. It is certainly possible to reach your goals without the use of any supplements. A high-quality protein powder works great as a convenient source of protein, but it is not a prerequisite to success.
A quality multivitamin is a good idea. Fish oil taken in pill or liquid form is always worth its weight due to the immense health benefits of essential fats.
Other than protein powder, multivitamins and fish oils, you can avoid the extra financial expense of unnecessary supplements.
The best program design includes a variety of compound and isolation exercises done in different orders throughout the workout. Each exercise offers its own benefit and serves a purpose. Proper form and good technique are mandatory to success, so choose appropriate exercises to suit your workout and execute them with focus and attention.
A push day will consist of training the chest, shoulders and triceps while a pull day involves the back and biceps. Legs are done on a separate day.
The following list provides some of the best exercises to choose when planning your workout.
T bar rows
Each exercise will consist of three to five sets depending on where it falls in the workout along with how much volume the athlete can tolerate. Please note that warm-up sets are not included in that number. Each workout should be comprised of 18 to 30 sets in total. This range will depend on muscle groups being trained and the ability of the athlete to sustain intensity.
Repetitions within a set will range from five to 20 and will be switched from workout to work out and sometimes within the same training session. Lower reps are usually intended to build strength and higher reps are normally used to sustain endurance. In the context of bodybuilding, however, these rules become irrelevant. Every rep and every set is used to stimulate the muscle and the several different muscle fibers. Strength and endurance are not considerations. It is a myth that higher reps need to be utilized to achieve definition.
Intensity in a workout is an immensely important factor contributing to the success or failure of a well-designed program. Looking around at the gym you’ll notice the majority of people lifting weights that are too light, talking excessively, taking long rest breaks or maybe just spending all their time chatting up the opposite sex. If you aren’t putting enough effort into your training, you may as well be one of them. Even the best designed program won’t get you the results you want if the appropriate amount of intensity is not applied.
Intensity is defined by dictionary.com as “great energy, strength, concentration, vehemence as of activity, thought, or feeling.”
Resting too long between sets is another common error affecting intensity. There are a number of ways to increase the intensity in your workout. You could do more work in the same amount of time. Perhaps you get in three extra sets in the same 60 minute workout. You could do the same amount of work in less time. Take your 60 minute routine and instead get the same amount of sets and reps done in 50 minutes. You could increase your workout on both ends. Add more sets, reps and minutes, while keeping in mind that highly intense exercise cannot be done for an overly long period of time. Intensity tends to drop off noticeably after an hour.
So how do you know when you’re working hard enough? If you find yourself experiencing oxygen debt between sets in your workout you can be assured that you are working at an appropriate level of intensity. Oxygen debt is a physiological state produced by exercise in which the lungs cannot supply all the oxygen required by the muscles. You will be breathing heavily and not able to carry on a conversation after each set. As the workout progresses, you may need to sit down during rest periods. You will be sweating quite heavily very early in the workout. Take long enough rest breaks in order to catch your breath, but start your next set before full recovery. If your breathing and heart rate have returned to normal you have waited too long. The bottom line is that nothing good comes without hard work. The more effort you put in, the greater the returns are.
So why is intensity so important? One of the best ways to assist in the release and reception of hormones is through highly intense exercise. Studies have shown that exercise actually increases the amount of circulating hormones in our bodies as well as strengthening the receptor sites on the target cell. Testosterone is positively affected by intense exercise. An increase in testosterone leads to benefits such as an increased basal metabolic rate, decreased body fat and improved muscle volume, tone and strength. Testosterone tends to be maximized after 45 minutes of intense resistance training. The most substantial increase in testosterone is generated through training the larger muscle groups such as the legs, back and chest.
Along with testosterone, growth hormone is also increased by the same type of high-intensity exercise. Growth hormone helps to stimulate protein synthesis as well as strengthening bones, ligaments, tendons and cartilage. An increase in growth hormone aids in the mobilization of body fat so that it can be burned for energy.
So you can see that your workout needs to be more than just going through the motions in order to get the results you’re after. Rewards come to those who work for it.
Cardiovascular training serves a great number of purposes, and can be beneficial to your general health as well as to keeping weight under control. A regular routine of cardio has been shown to reduce the risk of heart disease, lower high blood pressure and cholesterol, protect against some cancers and helps to control diabetes just to name a few.
Cardiovascular training can be defined as an effort that requires an enhanced flow of oxygen to supply energy. Oxygen spills from the lungs into your blood. Your heart pumps it back to the muscles. There it is used to break down carbohydrate, fat and protein which are used to supply the energy required by the muscles. Whether you are burning predominantly carbohydrate for fat during cardio training is irrelevant, contrary to the much talked about fat burning zone. The harder you are working, the more calories are being used. More calories burned equals more body fat lost. Although some would have you believe that you need to be working in a specific, and moderate heart rate zone to burn fat, this is largely over analyzing a pretty simple process. If your heart is pounding, your breath is labored to the point of not being able to carry on a normal conversation and you are sweating, rest assured you are working at the appropriate level. I have yet to see someone working too hard. Too long, yes, but too hard, no. If you think you may not be working hard enough, you likely are right.
When beginning a cardio training program and intensity guide can be helpful. To get an idea, subtract your age from the number 220 and multiply that by 0.60. The number you see would be the lowest your heart rate should be per minute during your workout. For example, let’s say you are 30 years old. 220 -30 = 180. 180 x .6 = 108 BPM. If your heart rate is 108 or above, you are working at a minimum of 60% of your maximum heart rate.
Interval cardio training is an extremely efficient fat burning workout. As the name implies, the effort is switched from a much labored intensity, to a recovery pace and back again in a number of intervals. During an interval workout your heart rate will rise and fall to the extremes of both ends.
Depending on the amount of body fat you need to shed, cardio should be done three to six times per week anywhere between 30 to 60 minutes. Typically the week will consist of a 50-50 split between intervals and steady-state although this is not set in stone and again is dependent upon the individual. There will also be times when intervals and steady-state are done in the same workout. For example you might start with 15 to 20 minutes of sprinting intervals followed by 20 minutes of a steady-state incline walk.
The best time to do cardio is whenever your schedule allows you to commit to it during your day. The notion that cardio must be done first thing in the morning on an empty stomach in order to reap the full benefits is misleading. This myth was brought about the fact that you burn a higher percentage of fat when exercising in a fasted state at a lower intensity, (60 to 70% of max heart rate). While it is true that a higher percentage of fat is used for fuel, the fact remains that the total amount of calories burned is lower than when working at a higher intensity. In fact, in terms of fat, sleeping actually burns the highest percentage out of nearly any activity, however, the total calorie burn is very low. The bottom line is that it is more important that your cardio gets done as opposed to when it gets done, whether it’s at 6 a.m. or 5 p.m. after work or maybe even on your lunch break.
If your schedule allows, it is optimal to do your weight training and cardio at separate times of the day, perhaps four to six hours apart. This allows you to focus entirely on the task at hand. Realistically, this may not be an option for the average person with a full-time job and family life. If you must do everything within the same block of time, be sure to do the weight training first. If you fatigue your muscles with an intense bout of cardio, and then attempt to lift weights, your weight training will suffer due to loss of coordination, lack of focus, and fatigue. Steady-state cardio can be done separate from the weights or immediately following. When it comes to interval training however, if at all possible it should be done a few hours outside of the weights.
Types of cardio
Steady-state cardio refers to working at a pace which can be maintained for an extended period of time. It can be done in the gym on a treadmill, elliptical, bike, etc. or if weather permits, it can be done outside at a track or park. Whichever you choose, variation must be part of it. With steady-state cardio, your body adapts and becomes efficient at it quite quickly. Mix it up by making small changes in speed, conditions and equipment or adding incline and resistance, and give your body a reason to continue working hard. Walking up a 3% grade can feel quite different compared to walking the stairs at a football stadium. One is not necessarily better, just different.
Interval training involves alternating high-intensity exercise with active recovery periods. An example would be sprinting in an all-out effort for 100 m followed by a recovery walk for 400 m. Intervals can be done on any machine that steady-state is done on as well as outside. You can also use a skipping rope, punching bag or body weight exercise and various other alternatives that require great effort interspersed with rest periods. Your imagination is your only limit. On the machines, timed intervals are easy to use while outside workouts are usually better suited to distance measurements.
Both steady-state and intervals should follow the same form of progression. Start with an adequate warm-up to get your body prepared. After increasing the intensity and completing the meat of your cardio, follow it with the cool down, allowing your heart rate to gradually return to normal. Whatever the workout is, be sure to work at the highest possible intensity. Obviously, you will be able to work harder and faster during the intervals compared to steady state, but steady-state should still be done as intensely as possible for the entire time required. Form should not be compromised for added intensity. For example, sprinting with poor form will rapidly lead to injury. It is much preferable to work a little slower, if necessary, to maintain proper form. This is why in both steady-state and interval training, intensity is ramped up for a certain allotment of time and then brought back down. Fatigue leads to poor form, which in turn leads to injury.
Gaging calorie burn and exertion
Most exercise prescriptions used heart rate as in intensity Gage in the form of beats per minute. I prefer to use the rate of perceived exertion or ‘RPE’. This is a scale that runs from zero to 10 with zero representing no effort being exerted and 10 representing maximum effort. Your warm-up should be done at a rating of three to four of which would be considered low to moderate effort. The working portion of steady-state should be at five or six. Longer intervals, 100m sprints for example would be seven to eight while shorter intervals, (50 m sprints) should be done at a nine or 10. This is a guide that adapts as the workout progresses. A 7 or eight effort on your first interval work set will be faster than a seven or eight on your last, yet you will be expending the same effort.
Which is better?
There are people on both sides of the fence when it comes to which form of cardio is better for fat loss. Some will say intervals, some will argue for steady-state. I find that as usual, the answer lies somewhere in the middle. Both methods have their pros and cons. On the interval training side, you have the benefit of EP OC or excess post exercise oxygen consumption. EP OC is a measurably increased rate of oxygen intake following strenuous activity. The extra oxygen is used in the processes that restore the body to arresting state and adapted to the exercise just performed. This keeps the metabolism elevated even after exercise has ceased. Some studies have shown an increased calorie burn for up to 38 hours. Although there is evidence that EP OC occurs after steady-state training as well, the effect is greater with high-intensity intervals. The drawback to using so much intensity is how demanding it is, as it can be difficult to commit to when following a program of reduced calories and high-volume weight training.
Steady-state cardio has the advantage of being a little easier on the body. The benefit of including both methods is that it allows you to take advantage of EP OC on some days, and yet still burn extra calories on steady-state days without being yourself into the ground.
Whatever your workout consists of just remember to put all you got into every single one. Don’t rely too much on calorie counters and heart rate monitors as they can often be inaccurate and misleading.
The best way to Gage your workout is by how you feel. Do you feel like you could go a little harder? Then do it. Full efforts will reap full benefits.
Shauna Weiss is a professional personal trainer and nutrition consultant. Shauna and her husband Kevin own Body performance in-studio and online personal training. Shauna can be reached at [http://www.healthy-womans-diet.com] and [http://www.my6packabs.com].
Old ideas that have been around for decades can be re-invented and reinvigorated with a new name and creative innovative marketing.
Poof. They then seem like a brand new idea.
When FCI Women’s Wrestling began publishing back in 2013, there were approximately 12-14 universities in the Women’s College Wrestling Association (WCWA) that offered full ride scholarships to talented female high school wrestlers.
Just five short years later there approximately 40 that do now.
That is phenomenal growth that matches the surge in participation in girls wrestling at the junior and high school levels.
We hope to have events soon that appeal to a broad audience and given the attire that is still prevalent in our fully competitive female submission wrestling industry, which is mostly erotic, the mainstream public will not accept watching women wrestle in that attire format.
We’ve suggested the idea of women competing in leggings and others seem to agree with that thought.
Leggings have become so popular that they have replaced the casual wear, especially in terms of pants and blue jeans that women and girls of previous generations desired to wear on casual outings.
Two media giants speak to this trend.
At huffingtonpost.com they express, “Leggings have basically replaced all of our pants and jeans these days, not that we’re complaining. Leggings are a literal can’t-live-without wardrobe essential, and we’re always on the hunt for the most flattering ones that’ll holds us in and smooth us out while we’re on the go.
That’s why we’ve curated a list of the best figure-flattering leggings out there that are sure to make you look and feel amazing, whether you’re in a vinyasa yoga class or are simply running errands around the neighborhood.”
You see what we mean?
Now for one more offering.
The intriguing site thesportster.com adds, “WWE’s top female superstars have been seemingly quick to embrace athleisurewear as part of their everyday wardrobe. After all, there aren’t many women who work out as often as those involved in the business of professional wrestling. These pants help to highlight their extremely-toned lower halves which are no doubt the result of countless hours spent in the gym.
The ladies of WWE not only wear yoga pants but also look pretty darn good doing it. When you get a glimpse of some of your favorite WWE stars sporting these garments, it’s easy to see why they have become so popular in wrestling circles.”
Now it’s leggings.
They are creatively designed, comfortable, stylish and most important, dignified to wear in wrestling.
As important? They are still sexy. Sexy is important. Dignified is more important.
Now back in the day, they used to call them “tights”.
Not a bad name nor a great one but we certainly understood what they were wearing.
Will leggings catch on as conventional female wrestling attire? We hope so, especially since many seem to find singlets boring.
If so, we see the need for an upgrade.
A colorful leggings upgrade.
One such match that took place in our industry where both Fem Competitors wore leggings was when Viktoria met Xena at the great Femwrestle Events in Troisdorf, Germany.
Let’s walk down memory lane for which, when it comes to Viktoria, it is always memorable.
This is Femcompetitor Magazine’s review:
VIKTORIA (HUNGARY) VS XENA (ENGLAND)
When Viktoria of Hungary meets Xena of England at the Femwrestle 2014 Event, match 13.
We love Viktoria with all of our hearts but as we’ve written before, when Viktoria wrestles, you never know what you’re going to get. She is so talented and experienced that she can defeat anyone, when she chooses to.
Too often she doesn’t.
At the Femwrestle Event’s Viktoria typically brings her A game but not always.
Once the girls are introduced, Xena holds Viktoria’s arm over her shoulder in a mock pre-flip but doesn’t follow through and that lets us know the two girls will have a playful fight.
It’s the leggings that intrigue us. Is this the attire of the future at least in some circles of our industry?
If you like thick girls with feminine muscle then Xena is the perfect girl for you. She has sensuous strong thighs and a very feminine demeanor.
Viktoria is adorned in an almost light blueish gray tie dye style which suits her well.
She initially traps Xena in a waist high body scissors and should close the deal but doesn’t. The two roll around and soon Viktoria traps Xena in a playful but effective smother and Xena taps out.
In terms of moves and holds, the match does have it all including joint locks, arm bars, monkey flips and monkeying around.
That’s all well and good if you love watching a women’s wrestling match whose pace stays well within the posted highway speed limit.
LEGGING IS THE FUTURE – WE HOPE SO
We researched some legging companies who seem to take a very interesting and creative approach to their products and here are a few.
“Society6 is home to hundreds of thousands of artists from around the globe, uploading and selling their original works as 30+ premium consumer goods from Art Prints to Throw Blankets. They create, we produce and fulfill, and every purchase pays an artist. Simple, but huge.
Further, we’ve been humbled by the opportunity to foster an international community of incredibly talented creatives. Whether you’re an artist or not, we hope you’ll rally around the same flag we do. Join us in empowering independent artists worldwide.”
Sounds very creative. Wouldn’t you agree?
How about inkrocks.com.
“One of our passions is art and the other is keeping our customers satisfied and proud with their purchase. We at Ink Rocks, are a group of individuals with a passion for creativity and design.
Why have the same old boring high street design as everyone else?
Each of our designs are all created by our small in house design team, specifically tailored to you.”
We loved that creative thinking too.
One other company that really caught our attention is BELOFORTE.
Would you like to briefly hear their story and briefly meet the owners?
At belo-forte.com they warmly share, “BELOFORTE is the collaboration of founders Whitney Quaresma and Kevin Dorey. Both shared a vision in building a brand founded on their passion to creatively inspire people through a product while affecting positive change in their local and global community through sustainable practices. The BELOFORTE line is their assertion on activewear for the modern woman.
The label was born from the collaborative minds of its two founders. A brand built in the image of our Creative Director; BELOFORTE seeks to evolve artistic beauty with functionality and strength. Our name is derived from the Portuguese words for beauty & strength. BELOFORTE is an interpretation of apparel for women who want to exude those two traits. The brand is committed to crafting clothing for the woman whose confidence determines her style, and whose style defines her strength and beauty.”
Yes, yes, yes. That’s what you call having a wonderful way with words and a wonderful way with style.
It’s a very nice way to place a creative spin on an old idea with style and new pizazz.
Word has it, from reliable sources, most neck sprain symptoms decrease after 4 to 6 weeks.
We don’t know about you but that seems like a long time.
In our competitive female grappling industry, neck strains abound.
A German Maiden that we have come to love is Riona. She has a great sense of humor.
While purchasing and watching her matches at the great Femwrestle events in Troisdorf, we couldn’t help but notice how her opponents figured out that the point of attack in wrestling Riona is to always go for the neck.
Both matches involved strong applications of neck attacks and choke holds.
Does anyone have some ice?
Fortunately in our everyday lives we don’t have fellow friends, family members or co-workers going for our necks.
Well maybe in the last case they go for our throats. Mostly that happens behind our backs and we just don’t know it.
But let’s just say for a myriad of reasons you are suffering from neck pain.
What suggestions might help provide you with comfort?
Let’s turn our attention to a visiting writer Ms. Judy A Daus.
Judy has been a Certified Registered Nurse Anesthetist (CRNA) for over 35 years specializing in pain management. She has been an owner of a Physical Therapy Center that was one of the first centers in the Cleveland, OH area to incorporate alternative therapies with conventional physical therapy modalities for pain management. Judy has used stress management techniques in her practice and understands how everyday life can influence people’s health and well-being.
One of the most common reasons that people had when they visited our physical therapy center was to find relieve for neck pain, headaches and shoulder pain. It had to be determined what area did the pain first occur and then the usual questions of what their activities were during the day.
The most common activity was one that most of the people had was that they worked at a desk in front of a computer most of the day. Most of their symptoms started with neck pain and then progressed to shoulders and many times headache and eye pain followed.
Sitting in an office chair for prolonged hours can lead to low back pain or even aggravate an existing neck pain condition. So, if you are spending long hours at the office, chances are you are at high risk of developing back or neck pain, that is if you are not already suffering from it.
Neck pain is usually a result of a strain or spasm in the muscles of the neck, which also includes pain in the shoulder area.
The primary cause for back pain is poor posture and slouching posture in particular can lead to shoulder and neck pain. This causes the spinal structures to get damaged as a result of incorrect posture and can inevitably lead to chronic pain problems.
These are a few of the common activities that can lead to muscle pain and the neck pain that accompanies it:
Sleeping on a pillow that does not support the neck properly.
Improper positioning of the computer monitor
Working too long in front of the computer without a break
Sitting hunchback while working at your desk
Injuries to the neck.
The question is then, how can one prevent neck pain in the future and help relieve the neck pain now?
Using good posture while walking, sitting, and sleeping. Avoid slouching.
Exercise the neck muscles by using stretching exercises geared towards the neck. These can be done right at your desk.
It is very important to choose the right office chair for back and neck pain relief and truly productive working hours.
Avoid sitting for long periods of time without getting up or changing positions.
Adjust the computer monitor so that the top of the computer screen is at eye level so that your head is not bent forward for long periods of time.
This one of the best ideas that I started using years ago when I started spending more time with computer work. Use a document holder that attaches to the side of the computer screen or sits at the side on your work area. Instead of looking down at the paper, neck strain will be less because you are looking in a neutral position.
Type without having to look at the keyboard to decrease neck strains.
Getting a headpiece, or a speakerphone, will also decrease neck pain for those who spend more than a half hour at time on the phone.
When driving in one’s car, consider sitting the seat straight up and down. Have the seat adjusted so your knees are slightly bent and you are not stretching your legs to reach the pedals or your arms to reach the steering wheel.
Evaluate the pillow you are using and look into one that allows your neck to stay in a neutral position while sleeping.
Try a neck support. The support will make you keep your neck in alignment and your eyes will do their job without you straining your neck.
If stress is the cause for the pain, consider relaxation exercises.
Neck pain alone is a struggle. If combined with head, shoulder and upper back pain, it is miserable. And various uncertainties related to this pain may continue to haunt you for a long time. To ensure good back health, it is imperative to incorporate movement into your daily schedule. Sitting on a chair for hours on end, even if it is ergonomically sound, is not the best idea. A quick stretch or a walk around the office every hour or so will help keep the back as healthy as possible.
If you have any numbness in your hands or arms, you should see a physician regarding these symptoms because it is not normal and could be a sign of nerve compression.
Judy A Daus CRNA, has been a Nurse Anesthetist for over 35 years specializing in pain management. She owned a stress and pain management center for 10 years that was one of the first centers in the Cleveland, OH area to utilize physical therapy in combination with holistic modalities such as mass therapy, yoga and meditation.
As of September 2014, Ms. Sharma is pursuing a Master of Economics degree through correspondence.
She started practicing vegetarianism in 2015. The Times of India has listed her as one of “Bollywood’s hottest vegetarian celebrities”.
As we researched her brilliant career, one of the often used descriptive words of her ascension is energetic.
In our fully competitive female submission wrestling industry one beautiful girl that has ascended to the top of our world is Mystique.
No matter the skill level of her opponent, Mystique brings a passionate infusion to every match.
We have seen many champion get upset by a lesser experienced opponent but never Mystique.
She defeats the Fem Competitors that she is supposed to.
Even when she faced the higher skilled warrior in Antscha, though often in a very weak position, Mystique refused to allow herself to be submitted.
When she faces opponents that she is expected to defeat, she virtually always does. One such very skilled Fem Competitor she faced at the great Femwrestle events in Germany is the dangerous Hungarian fighter in Mara.
Mara also has a reputation for defeating the girls that she is expected to. Thoroughly. Now she has to face Mystique and we are very curious as to how she will do.
Mara vs Mystique
MAY 2015 FEMWRESTLE EVENT
The two girls look stealth and ready to roll as there is great anticipation in the air.
Mystique of London has the longer width and depth resume while Mara from Hungary is a Fem Competitor on the rise and one to be taken very seriously.
We suspect this is Mystique’s match to win but we say that cautiously.
As the two girls engage a standing battle ensues where Mystique quickly takes Mara to the ground and submits her.
Someone in the audience reminds Honey the ref that there should be no standing. Honey then relays those instructions to the warriors who are quickly ready to go at it again.
Okay, nice rule check.
To the surprise of all, the next round begins with both girls standing again and Mystique swings Mara to the floor with a loud thud.
She tries to smother Mara who won’t allow it and escapes but before she knows it Mystique has her in an over the top rear naked choke and it’s time to tap out again.
Mystique is now beginning to assert herself and take control fighting from the top position including having Mara find herself in the fetal position before she taps out again.
Now the engagements become slower but more intrusive as Mystique begins to thoroughly yet quietly dominate Mara, even at one point tossing the Hungarian Princess off the side of the mats.
Mara is now starting to spend a lot of time flat on her back finding it difficult to escape Mystique’s relentless technique.
More fetal positions and plenty of Mystique control tactics are on the menu until one final choke out of Mara ends this mystery.
It was a very intense and energetic match.
This transitions into energy foods and while this one is often packaged in a can, it’s not the same type as a soft drink can.
If you like those Tuna Fish sandwiches, then good for you. Tuna is high in energy. It’s also extremely good for you.
At the great educational site eatthis.com regarding foods for energy they share, “While it doesn’t have the most pleasant smell, eating tuna fish for lunch can perk you up. Loaded with protein and vitamin B, eating type of fish can provide a great source of energy says Rebecca Scritchfield, R.D.N.”
After reading that we are feeling the surge.
We are enticed. We want to hear more.
Educational and enjoyable to read, the group allyou.com explains, “Besides being a stellar source of lean protein, tuna and other fatty fish, such as salmon and sardines, are rich in omega-3 fatty acids, which decrease inflammation in the body. The anti-inflammatory properties help boost your circulation and the efficiency of your heart and other organs, helping you feel less fatigued. Plus, from a convenience and budget standpoint, canned tuna, salmon and sardines offer the same energy-enhancing benefits as their fresh counterparts.”
In our group we actually do eat a lot of tuna sandwiches so we can really speak to this subject.
We love it with pickles (who doesn’t?), olives, hot sauce, avocado and other fine foods.
So what company have we purchased most of our tuna from?
Knocking on the door at starkist.com their cartoon character, logo and spokesperson Charlie the Tuna welcomes and shares, “StarKist Co. is a food company that is focused on healthy, shelf-stable seafood products in the United States. An industry innovator, StarKist was the first brand to introduce StarKist single-serve pouch products, which include Tuna Creations®, Salmon Creations® and StarKist Selects®. As America’s favorite tuna*, StarKist represents a tradition of quality, consumer trust and a commitment to sustainability. StarKist Co. originated from the French Sardine Company, founded in 1917, and first marketed tuna under the StarKist name in 1942. Our charismatic brand icon, Charlie® the Tuna, swam into the hearts of tuna fans in 1961 and is still a fan favorite today.”
StarKist Company is a subsidiary of the Dongwon Group.
Who are the Dongwon Group?
“Founded in 1969, Dongwon Group began as a fisheries business and branched out into various sectors including a strong food & beverage manufacturing arm, Dongwon F&B. Dongwon F&B now owns 75% of canned tuna market share in Korea.
Dongwon Industries is one of the world’s largest tuna catching companies with a fleet of 36 boats. Dongwon’s world class fish procurement and processing capacity builds on StarKist’s national brand recognition and distribution networks in the United States to bring world-class seafood to consumers worldwide. Dongwon Group also has a presence in the logistics, telecommunications and construction sectors.”
No wonder their tuna is so good. We will always love Charlie. Talk about high energy.
In this life most of us with busy schedules are often seeking ways to boost and sustain a high energy level to accomplish our goals.
Watching and imitating the lives of energetic stars like Anushka Sharma and our own Mystique is very inspiring. That experience can infuse us with energy.
Besides her already extensive resume, you can also add Actress in a major blockbuster film to Brooke’s accomplishments.
In our fantastic competitive female grappling industry, we would love it if Brooke added competitive female submission wrestler to her resume.
She certainly has the body and skills to easily make the transition.
Brooke would not be the first.
Our competitive female submission wrestling industry is filled to the soothing brim with beautiful girls who initially focused on one female sports discipline and then decided to add Female Submission Wrestler to their resume.
We are so grateful that they did. Let’s meet some of them.
A Session Girl out of New York City, Lana Lux used to perform as a dancer.
At her wb270.com profile she welcomes, “I am lean with long legs made of steel and defined biceps. I have a background in dance and I pole danced for years. I am friendly and very sensual but dominant. Every day I am improving on wrestling moves! I work and train at a wrestling production company in BK but I am willing to travel. Get ready to RUMBLEEEE!”
Danii is a super sexy maiden who sessions out of Pittsburg.
Danii is a dancer and gymnast. She is also a former high school wrestler.
At her profile she smiles, “I am 23 years old living just north of Pittsburgh PA. I have wrestling experience from high school. I was a Dancer and gymnast as well. I love to work out.
I will be traveling so contact me so I really know where to go and that I should travel. If you don’t send an email I might skip your city! I love to trash talk so if you are sensitive I might not be the girl for you! I can take the trash talk back as well.”
Sky Storm is a wonderful conversationalist and here is what she has to say at her profile. “hot, hard and sexy, athletic and muscular body, amazingly flexible (with 24 years background in gymnastics), ex gymnast in the Olympic Team of Romania, professional dancer. I made 2 years of karate and competed, also did another 3 years of wu-shu full contact.”
Her customers love her. Here is one review:
“I went to Vegas for 3 nights. The first 2 nights against big girls were disappointing and I was hesitant because Sky Storm is small, but nice and very easy to set up match. The match started and I didn’t know what hit me, she is so quick, skilled and very strong; the submissions were early and often, she toned it down a little but was always in control. Towards the end we did a light beat down demonstrating of all her fighting skills: it was very impressive, you wouldn’t want to mess with her. For semi competitive match she is one of the best. Next time I go to Vegas I will probably just see her all 3 nights.”
We get it. When we meet her at an event we loved hanging around her too.
Have you ever been to Virginia Beach? There are many wonderful reasons to do so. Meeting the gorgeous babe Savannah is one of them.
She’s a former Field Hockey player who is now a female submission wrestler.
She engages, “My background is all sorts of sports, including softball, gymnastics, field hockey, you name it. My ex-husband was a pro wrestler, so I’ve picked up a few things 🙂 I can do competitive, semi-competitive, and more.”
Very interesting. Her former husband is an Ex-Pro Wrestler. That no doubt added to her prowess. Her customers love her. Here are two reviews.
“I was looking for a firm semi-competitive match and this girl brought it! She is the real deal. She is very pretty in person, with a nice athletic body. She has a wonderful personality and a lot of fun. And she is plenty strong enough for a good match. For someone just getting started, she already has a good repertoire of holds and is a quick learner. I was particularly impressed that she was equally good using her upper body for headlocks, etc., as well as her lower body for scissors and such.”
And another lover of Savannah.
“I had a very good semi-competitive session with Savannah. She is strong and skilled and is a quick learner. Our score was tied at three. She got me with a head scissors and two guillotines. I’m 49 years old, 6’0 and 170 lbs. My only experience is about 10 wrestling sessions. Savannah is very personable and a good trash talker and enjoys celebrating her victories. A very good semi-competitive wrestler.”
There may have been a time that the perception of a Female Submission Wrestler was a girl who worked in a club with little options in life and this was simply another way to make money. Clearly that is not the case anymore.
The vast majority of the women in our industry are college educated and as you can see are former accomplished Dancers, Gymnasts, Field Hockey Players and the like. They are here because they want to be here and as opposed to pursing other options have chosen to pursue this one.
We are so thrilled.
The new world of Female Submission Wrestling is one of choices and options in an industry filled with sensuous wonder and excitement.
When you are attracted to someone, you can’t escape the feelings, even if you are in a committed relationship with someone else.
Sometimes the only solution is to stay away.
If you find yourself in the kick boxing ring with Marye Dalton, even if you find her attractive, which she is, you should try and stay away from her legs as Shannon Robinson found out the hard way in the third round of their match when Mary landed a kick that lay Shannon flat out on the ring floor.
Judging by the online comments, many people find Marye very attractive.
She’s blonde, very feminine, nicely shaped, quiet and when we first saw her we wondered, what is a gorgeous girl next door type like her doing in an MMA cage, often getting her face pummeled?
Yes, Marye did not start out in the kick boxing ring but instead in the MMA cage where she often found herself in big trouble.
We would not describe her as the best cage fighter.
Even though she defeated Sheena Star, Royal Schirmer and Harley Jackson, you got the feeling that this was not her niche, especially when she lost to Shannon Goughary, Linsey Williams and Courtney Lemons.
It’s not just that Marye lost. It was how she lost. She really received a bloody beating from a cocky Shannon Goughary who often pranced and taunted her in the ring.
It seems like after a fairly short stint in the MMA cage fight world, Marye preferred to compete in the kick boxing arena which she seems much better suited for.
She fought again against a super sexy Andrea Leese and lost but at least the fight went the distance and sweet Marye was in the battle right up until the end.
Good work Marye.
Marye fights as a flyweight out of St. Louis, Missouri.
We’re so enamored with her. She has a great sense of humor.
We will keep following her.
This girl has courage.
If you are a female athlete reading this and are considering kick boxing, there is a fun and healthy way to introduce yourself to the sport and not get hurt.
Perhaps you might slowly break yourself in with Cardio Kickboxing.
Let’s get some helpful ideas from a visiting speaker.
Workout For Women – Get Rid of the Fat Butt With Cardio Kickboxing
I’ve been training women of all shapes and sizes for years. Many people would probably assume they train cardio kickboxing or martial arts to protect themselves and stay healthy. However I found the majority of women wanted to join my class for aesthetic reasons first and self-protection a distant second. Cardio kickboxing and martial arts are a great way to tone your body. Just look at the chiseled bodies of boxers or UFC fighters. This has not gone unnoticed by women who are now enrolling in martial arts classes in large numbers. This work out for women is fast paced, exciting and fun.
Most people follow aerobic together with flexibility exercises. However in my classes I make sure the workout consists of the following: stretching, aerobic, strength / plyometrics, kickboxing drills, and abdominal work. Combine all these elements you have a balanced workout for women. All these drills can be accomplished without weights. Instead you can use bodyweight exercises to start with. Pushups, leg squats, abdominal crunches and lunges are just some of the exercises you can do to develop the muscles in your body.
A popular question I often get from my female clients is how can I slim, tone, and firm my butt? The most popular exercises among trainers are the usual squat and lunges with or without weights. They are great exercises but I like to do something a little different and stay true to the martial arts side of the workout. This adds a little uniqueness and spice to my work out for women.
One of the drills I like to use in my cardio kickboxing workout for women is the butt roundhouse back kick drill. It is one of the best drills to slim and tone the buttocks:
1). Start by kneeling on the floor with both your hands and knees touching the ground.
2). We are going to work with your right leg first. Keeping your left knee and both hands on the floor you are going to raise your right knee off the ground & perform a kick out to the side of your body then retract it back you without placing your knee back to the floor.
3). Immediately you are going to take the same right leg and kick straight back as high as you can and bring it back to your body without placing your knee back to the floor. Now kick out to the side again, bring it back to your body, followed by a kick back. Repeat steps 1 -2 for 1 minute and 30 seconds.
4). Once complete you will perform the exercise on the left leg for 1 minute and 30 seconds.
You should feel a good burn on both the right and left side of your glutes after you have completed the exercise. This is one of many different ways you can firm up the glutes. It can be done anywhere during your free time.
Train safe and I will talk to you next time!
Raz Chan is a professional martial arts instructor teaching Brazilian Jiu-Jitsu, women’s cardio kickboxing and self-defense. To find out more about his Kickboxing Boot Camp for women you can follow his blog at: Kickboxing Vancouver [http://www.womenskickboxingbootcamp.com] or his website at: Kickboxing Boot Camp [http://www.razchanfitness.com]
Beautiful packages can come in small or large sizes and when it comes to competitive female submission wrestlers, many of us prefer extra-large.
When you take one look at the gorgeous Warrior Amazon from Germany, how can we not.
She is many wonderful things, including being a Session Girl.
At her wb270.com profile she smiles in both English and German, words to the effect, “I’m trained in MMA, BJJ, Thai-Boxing, and Taekwon-do. Try to challenge me and I will show you where your place…is I can really kick your butt and bring you down to the ground begging for mercy!!! If you just like to discover who is in a sporting match the better one, for sure I’m open to this too.”
No challenges coming from here but maybe you are tough enough to.
She has wrestled some of the best female warriors including taking on the widely respected Kaysha Brazil, Brenda of Germany and Diana of the Czech Republic to name a few.
She has her own site where you can check out some of her sexy pictures.
Within the Main River Valley, just east of where the Main meets the Rhine, sits the prevailing city of Frankfurt. Presently and historically considered a nerve center for commerce, banking, and transportation, Frankfurt am Main of west central Germany possesses many aspects of the old world that function as a viable part of this contemporary city.
Visitors to Frankfurt am Main, not to be confused with Frankfurt (Oder) a small city in northeastern Germany, will find its location ideal. Situated on both sides of the Main River, this hilly region is totally surrounded by rich forest; settlement in the area goes back to 1st Century Roman times.
Significantly, Charles I held a royal court in Frankfurt in the 800’s. During the Middle Ages, kings of the Holy Roman Empire were elected here, and, later on, emperors were crowned in Frankfurt. In the mid-1800’s, Germany’s new parliament first met here. Consequently, Frankfurt has been at the forefront of German and European change.
Currently, Frankfurt is at the heart of economic growth for the region. The European Central Bank, a number of major German banks, and the Frankfurt Stock Exchange together have made this city a major financial center of the European Union. Many international companies call Frankfurt their home away from home.
Frankfurt has traditionally been known as a marketplace for meeting and exchanging goods. More than fifty trade fairs and exhibitions are still held in Frankfurt yearly. Most notably, the Frankfurt Book Fair in mid-October and the International Automobile Exhibition in September.
Frankfurt offers travelers varying means of transportation in, out of, and around the city. The Autobahn converges at the city. The Frankfurt Airport is considered one of Europe’s busiest. A train station is located at the airport as well, making intercity travel quite convenient. Within the city, public transportation includes buses, above ground trams and the S-Bahn and U-Bahn underground train lines. Additionally, bridges in Frankfurt connect the banks of the Main River. Most notably, the Eiserner Steg (Iron Bridge) has been open to walking traffic since 1869.
One of Frankfurt’s cultural attractions, the Museumsufer (Museum Embankment) contains a varying array of museums, located along the Main, with themes ranging from history, to art and architecture. An end of the summer cultural festival, Museumsuferfest, attracts over three million visitors every year to this area.
Numerous historical attractions entice visitors. The Romerberg area of old downtown was a series of houses that were acquired in the 14th Century from a wealthy merchant. The main house is the site of the city’s first town hall. The area was rebuilt to original specifications after the Second World War.
Saint Bartholomeus’ Cathedral is a gothic structure built during the 14th and 15th Centuries. It’s known as the main church of Frankfurt. In 1867, the cathedral was destroyed by fire, but was subsequently rebuilt.
Saint Paul’s Church was established in 1789. Germany’s first parliament met here in 1848. The interior of the church was partially destroyed during the war, but was built up again with modern fixtures.
Visitors can also experience the Frankfurt Opera, site-see at the Saalburg, an old Roman fort, and become enlightened by activity at the Johann Wolfgang Goethe University. Named after the celebrated writer and poet born in Frankfurt in 1749.
Frankfurt’s extensive history is preserved, but the city has been renewed in order to meet present-day needs. The ancient city’s marketplaces where trade and commerce took place have been updated. Frankfurt now promotes economic stability for the entire region. The city’s many skyscrapers reflect this while postulating the direction of Frankfurt’s further growth.
Exceptional beauty has a way of opening up our minds to many new and exciting pathways. Once mesmerized, we are willing to listen to what the source of that illumination has to say or learn from what they are doing.
In the movies the classic case of this is the recent thriller, Miss Sloane.
It received generally positive reviews and Chastain’s performance was acclaimed by critics.
The storyline goes Elizabeth Sloane (Jessica Chastain) is a cutthroat lobbyist who has been called to appear at a congressional hearing led by Senator Ronald Sperling (John Lithgow) to answer questions about possible violations of Senate ethics rules during her tenure at Washington D.C. lobbying firm Cole Kravitz & Waterman.
When you read some of the extreme vitriol online, it clearly was a polarizing film that penetrated the psyche of many.
Any film starring the elegant and classically film noir beautiful Jessica Chastain is worth watching and will get our attention. She has a way of opening up our minds.
Beauty can do that.
We all know that a Lobbyist is a person who takes part in an organized attempt to influence legislators.
Having said that, watching Jessica Chastain effectively portray a Lobbyist helps us to understand that particular employment position in a whole new light.
For those of us who love the fully competitive female grappling game, and we are legion, we’ve heard of beautiful wrestling girls who engage in weight lifting and power lifting but do you know the difference between the two.
Enter Isabel Lahela.
Isabel is stunning.
She has wrestled previously and according to many reports almost signed with the WWE.
Watching this beauty got our attention.
Please enjoy her fitness video on YouTube while it lasts.
At her dynamic website isabellahela.com they share, “Isabel Lahela is a multi-strength sport athlete and personal trainer, aiming to promote positive body image, self-love, and confidence through strength training. Over the course of her life, Isabel dealt with common disordered eating patterns and body shaming.
Being a dancer did not help, as body form is a central and negative part of the dance culture.
After years of this negativity and without being able to address the issues properly due to the taboo nature of eating disorders and body shaming, Isabel decided it was time for a change. She found a way to channel her energy in a positive way to improve her self-image, self-esteem and view on life through strength training, CrossFit, Powerlifting and Olympic Weightlifting.
Now, Isabel has become a symbol of healthy living, self-improvement and self-empowerment. While not a natural-born athlete, Isabel works hard and stays consistent with her training and lifestyle and aims to show others that fitness is truly a way of life and a total body and mind self-remedy for anyone and everyone. She is currently a Canadian National Powerlifting Record Holder as well as Canadian National Olympic Weightlifter.”
That is not only beautiful, it is impressive as well.
Isabel is a Canadian Olympic weightlifter who won the won the 48kq weigh lighting Junior Ontario Championship in 2014.
She is also an in-demand model who has been featured in publications like Maxim.
On her Facebook page, she describes herself as a Canadian National Powerlifting Record Holder
and a Canadian National Olympic Weightlifter.
What is the difference between the two?
At the informative site t-nation.com, they explain, “In the strength sports, there are two primary forms of competition – weightlifting and powerlifting.
Weightlifting includes the snatch and the clean and jerk (performed as one movement) while powerlifting involves the squat, deadlift, and bench press. While the competitive goal in both sports is to lift as much weight as possible, they’re also remarkably different in several key areas.”
Nothing like simplicity. We get it.
Isabel? Thank you for opening up our minds to the industry of Power Lifting. Your beauty is persuasive.
We have scratched the surface but want to learn more.
Let’s turn our attention to a visiting female speaker who will further educate us.
Maria Stuart Jacobs is a daughter, housewife, mother, and friend, sister who love review movie, place, restaurant, and other services. Another best hobby of Maria Stuart Jacobs is writing stories, articles. Maria Stuart Jacobs also run a boutique.
Please enjoy her article.
Handpicked Tips For Successful Power Lifting Training Program
Power training is basically a weight training discipline that focuses primarily on building strength rather than developing muscle mass. If you are contemplating to get yourself enrolled in power lifting training or if you are interested in body-building training, it is important you get aware of the power lifting training program. Frankly speaking, most of the successful power lifters agree to the fact that the only way to have a good muscle is gaining immense strength and power. The article discusses about the 3 basic tips for Power lifting training Program to ensure better performance.
Learn To Arch Your Lower Back
In small group training, a good, experienced squatter teaches how to arch your lower back effectively. The arched position gives an individual a strong, stable base and lets you lift maximum weight. Mind it; the lower back arch seems very important in all areas of power lifting training. The sturdy arched position can turn out beneficial for you in movements like dead lift, bench press and even accessory movements.
It’s important you practice arching your lower back whenever you squat or dead lift. This helps you achieve greater strength. Also, it’s important you arch your lower back pretty hard while you are going for bench press. This arch cuts your range of motion, makes your body firm on the bench and thus makes you much sturdier and stronger.
Hit Your Back Muscles Hard
One of the most vital elements of power lifting training is hitting all your back muscles with greater force. Although, these muscles are not seen in the mirror, but the fact is they provide your body almost all the power and strength.
Mind you, one of the essential elements of back work for training on power lifting is working with the upper back. Upper back includes lats, rhomboids, and traps. It is also important you work hard and get stronger at various pull-ups, rows, shrugs, face pulls, and dumbbell rises.
In doing so, you would be able to get fruitful results. Mind it, upper back is the layer on which the bar lies when a person squat. So, when your upper back improves, chances of lift improvements are also noticed simultaneously.
Give attention on Your Triceps
If you wish to get strong not just at bench pressing but also at other types of pressing movement, it is important you have the biggest triceps. Frankly speaking, although quite a good number of body builders prefer working on the “pretty muscles” namely chest and shoulder, they give lesser importance on triceps. But this should be kept in mind that Triceps are considered as the most important upper body muscle group for power lifting training. In order to train your Triceps regularly, it is important you practice a good deal of exercises. Well this should not at all be limited to customary bodybuilding exercises including cable extensions, kickbacks or skull crushers but intense movements like board press, bench press, pin press and cross fit programs focus on the functional movements and improve fitness and work capacity.
Maria Stuart Jacobs is a certified personal trainer and he believes Power training is a discipline that focuses primarily on building strength rather than developing muscle mass.
Myriads of exciting news are happening on the Orlando, Florida landscape.
There’s no better place to celebrate special milestones and make new memories than at Walt Disney World Resort, and these experiences take these moments to the next level.
We have long associated Orlando with the wonders of Disney World and in the sports market, the NBA Orlando Magic, so it’s wonderful to see that the University of Central Florida Knights have truly made it to the big leagues.
Finishing their 2017 season with a stunning 12-0 record, the Knights will face the big dogs of the SEC, the Auburn Tigers in the Peach Bowl.
As reported at an Alabama media source al.com, “Auburn may rank in the top 15 nationally in pass defense, but UCF believes it has found some “holes” to exploit in the Peach Bowl.
Knights freshman receiver Gabe Davis complimented Auburn’s secondary, but also feels there are areas No. 12 UCF (12-0) can take advantage of.”
Best wishes to all. As of this December 29, 2017 writing, the January 1, 2018 game against Auburn is sold out.
Sorry that you may be a little late to that one, but if you love to grapple with beautiful girls in a safe session environment, there are two beautiful girls who are ready to take you on.
At her wb270 profile Katy Jae smiles, “I’m a very fit, fun, sensual yet dominating mistress ready to make you my newest pet:) I have a 4-0 record in Muay Thai and 1-0 in MMA. I’m a fitness trainer and aspiring bodybuilder/figure competitor. I’m VERY open minded and playful.
My favorite types of sessions are: BOXING. Kickboxing BEATDOWNS, Scissors.”
Sounds dangerously wonderful and she is not sold out so we want more.
At her sessiongirls.com profile she adds that she is, “Sweet, compassionate but RUTHLESS when you are in my clutch. NO MERCY unless you request it.”
Rachel Sinclair is an industry great and has a well-loved reputation in our market.
At her wb270.com profile she flexes, “I am a Session Wrestler, Pro Domme, and Fetish model with a wide variety of interests. I love the excitement of a good competition and showing off my strength, and although I am by no means an fbb, I do spend about 2 hours a day in the gym 5 – 7 days a week. So, I am extremely strong for a girl my size.
I travel regularly on the East Coast (including Tampa, Miami, New York, and NJ and will be adding Boston, DC, and Atlanta in the near future).
I prefer to correspond via email as it allows me to keep track of all of your information, likes, and dislikes, so please feel free to email me to schedule a session or find out more information.”
We have contacted her before and she is super sweet.
Here is what one of her many fans had to say about her. “I spent one unforgettable hour with Rachel. I’m a rookie at this, but she is very attractive, accommodating, strong, athletic, and entertaining. The fantasy gal I was hoping for. I look forward to a rematch.”
Very good. Maybe you can take his place and have the rematch for him.
The city of Orlando, Florida is home to the world-famous Walt Disney World, the number one tourist attraction in the United States of America. But that is not the only tourist puller; Orlando offers several beautiful places that are a must-see for both children and adults alike. Whether it’s the historical museums, huge water parks to landscaped gardens or first-class restaurants, Orlando is chock full of places to visit and never offers a dull moment.
If you are coming for an Orlando convention, then you should know that you have lots of options when it comes to choosing your transportation from the airport or your lodge. The public transportation network in Orlando is properly maintained and offers several options as well. You could opt to take a cab or Uber, trams, buses or coaches that will take you to the Orlando convention center with peace of mind.
As expected, any internationally known travel destination attracts people from all walks of life, and thanks to Walt Disney’s the Magic Kingdom, the tourist trade in Orlando is booming more than ever. From entrepreneurs to business executives, to fun-seekers, Orlando can cater to all. Therefore, you have several options or choices to make when it comes to choosing where you will lodge during your visit to Orlando. No matter what your budget is, Orlando has the perfect hotel that meets your desired needs, and a majority of them are closer to tourist centers.
If you feel the hotels in Orlando seem to be a tad too much for you, then consider visiting one of the towns close to Orlando which is known as Kissimmee. This town is just a few kilometers away from the bustling city and has lots of hotels with reasonable prices that are pocket-friendly and which offer a lot of value for money.
According to reports from the Orlando/Orange County Convention & Visitors Bureau, Inc., Orlando is recognized as the second largest destinations for business meetings in the world. As a matter of fact, pleasure and business travels bring in the sum of about $32 billion every year. Despite the recession, there is hope for the future of business in the city of Orlando. Convention markets, as well as business conferences, are always held at the Orlando Convention Center, and it is growing in popularity each day as the Center meets the needs of businesspeople and corporations. Even major hotels are not left behind in the business arena, as each, and every one of them is always upgrading their facilities with state-of-the-art equipment to meet the demands and needs of businesses and also to host business meetings.
Orlando is capable of running several conventions and business meetings concurrently as a result of the convention center as well as the upgraded facilities of the hotels in the city.
A trip to Orlando is not complete without a visit to the renowned five-star dining restaurant, Christini’s Ristorante Italiano, should be your best option. Here, you’ll be served with the best of Italian foods prepared by world-class chefs and enjoy the best of hospitality and fine wines. Go to: http://www.Christinis.com
Teamwork is the hallmark of a group of dynamic people who find great success in their sports of interest.
The Submission Room, led by Pippa the Rippa, are a group of beautiful female wrestlers based in London who work well as a team.
Evidence of that are two matches from their recent Submission Room Live Event Number nine.
F312 – Nixie vs Scorpi: “This is match #2 from the Submission Room Live Event #9 held on 9th December 2017 and it features the beautiful and athletic Nixie (London Submission Room) against the fit and skillful guest wrestler Scorpi (from Alphacatz in Czech Republic). The rules for this match are pins and submissions and Pippa the Ripper referees and ensures fair play. Nixie has a great physique, and with her background in sports and judo, she is tough and determined. However, guest wrestler Scorpi doesn’t take prisoners. She is fast and strong and with a burst of speed, it’s Scorpi who gets behind Nixie and wins the first submission using a choke hold. What follows is a fast-paced match with a clear winner.”
Here is another winner.
F311 – Jade vs Alkaia : “This is Match #1 from the latest live (Christmas) event from the London Submission Room, held on December 9th 2017 and it kicks off with an amazing submissions-only match between guest wrestler Alkaia (from ALPHACATZ in Czech Rebublic), and one of the Submission Room’s more experienced wrestlers, Jade. One look at Alkaia and you can see she is solid muscle, and so it’s clear that Jade is in for a tough match. But Jade isn’t going to be intimidated by the Czech and fans of Jade know she has won matches in the past against much larger wrestlers.
London Submission Room owner, Pippa the Ripper, introduces the two wrestlers and Jade and Alkaia get to their knees and start. This quickly turns into an intense match with both wrestlers having to draw on all of their experience. As you would expect from an experienced wrestler Jade’s defence is good, making it difficult for Alkaia to lock on. However, Alkaia is clearly the stronger and at one point, she shows just how strong she is by literally powering out of a head-lock that looked like it was going to be a certain point for Jade and with the point denied, it’s Jade who now finds herself in Alkaia’s clutches. It’s about two-thirds through the match before the first submission is won, but the match is far from over. This was a great start to the Christmas live event.”
Teamwork is a word that is being used by many organizations in many different ways. What one group defines as “teamwork” does not mean the same for another group. So, what exactly does the word “teamwork” mean?
Laws of Teamwork
To help you understand and have a basic working knowledge of “teamwork” here are the Ten Commandments for healthy team development.
Everyone on the team is equal. No one is superior to another on the team.
2. Each person on the team is called upon to use his or her unique skills. Individual team member skills are essential for a strong team to develop.
3. Real communication on a team cannot be dominated by one or two individuals if the team is to be successful.
4. Organization of teamwork is not a “top-down” organization. There is not a “president”, “boss”, “chairman”, etc. However, every team does need a coach.
5. Opinions are unique; therefore if a team is to be successful each person must share their unique opinions.
6. Each person of a team must be willing to develop their unique skills. Teamwork training is necessary for the success of any team.
7. Teamwork calls upon the individual to merge their concepts and ideas with others. This intensifies the overall talent of the team. A willingness to share is absolutely needed.
8. True teamwork can never be accomplished by one individual telling others what to do. Everyone’s voice must be heard and appreciated.
9. Teamwork can get a task done quicker when many people are involved. Rule number nine is to be sure everyone is involved, always!
10. There may be times when a task may take more time due to the diversity of opinions, however, when the team makes a decision the results will be powerful!
Teamwork is a concerted effort of many diverse talents and skills to accomplish a task that cannot be accomplished alone. Teamwork has been understood as far back as ancient times. The ability to accomplish a teamwork task calls for the individual to be dedicated to the unified effort. Greater things can be accomplished when the many become one. That is the simple explanation of teamwork.
Since 2006 Dale Roach has been the Director of Missions for the Moriah Baptist Association in Lancaster, SC. Dale holds a Bachelor of Arts from Gardner-Webb University, Boiling Springs, NC, a Master’s degree from Southeastern Baptist Theological Seminary, Wake Forest, NC and a doctoral degree from The Southern Baptist Theological Seminary, Louisville, KY. Dale’s doctoral thesis is entitled ” A Consultant’s Strategy for Team Development Within the Local Church.’