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Break out of your Comfort Zone

The comfort zone is that warm and fuzzy place where everything is safe. We don’t grow in the comfort zone. Body positivity is establishing who we are and firmly rooting that image into our comfort zone. In itself, that isn’t a bad thing, but what happens if you want more? Complacency is the death of progress. No matter how much we wish it the world will not stand still for us. If we stop pushing, and the world keeps moving forward, then we fall behind. Fitness, martial arts, nutrition the same rule applies to them. A martial artist who doesn’t practice her skills will start to loose them. A healthy eater who doesn’t adjust their nutrition as she gets older will start to have problems. A fitness buff who does the same thing all the time will plateau. In order to grow we need training that is going to push us outside our comfort zones. For me high intensity is something outside of my comfort zone. No matter what sport I am in I’m always the slow and steady type. That style has served me well, after all I won a world championship undefeated in martial arts. However, complacency is the death of progress. To keep pushing and keep moving forward with my skills I need to train outside of my comfort zone. With both my fitness and martial arts training I’m working on increasing my intensity. After all I wouldn’t be much of a instructor if I can’t practice what I preach. What is your comfort zone and how are you pushing your limits? Give it a try and see how far you can go!

#ironside #ironsidemc #ironsidemedievalcombat #pushingboundaries #outsideofcomfortzone #mentalfortitude #workoutmotivation #progress #trainhard #martialarts #weaknesstostrenght #workhard #fitnessmotivation #fitness #fitnessgirl

Food for thought- April Nutrition

Nutrition is more than just calories, vitamins, minerals, and protein. A person, not just an athlete, that wants to live a healthier life needs to put thought into what they are eating and when.

There is all kinds of studies and information available as to when it is best to eat different types of foods. I have heard conflicting information as well but that isn’t the topic I am addressing today. Today I bring up the thought of eating based on what you are doing with your day. This simple change can make a difference on your fitness goals and your quality of day to day life.

Growing up on a southern family farm there were many summers that my family got together and bailed hay. Before we got started on the work of the day we would have a big breakfast of tons of heavy and carb filled foods: biscuits and gravy, sausage, bacon, eggs and hash browns. Sounds like a ton of food and not all of it is all that healthy right? The thought here was to make sure that we had the fuel to make it through a tough day of work and not end up dragging halfway through.

That is an example of thinking about eating based on your day. If you are going to do a ton of physical work first thing in the morning or most of your day eating more carbs, such as biscuits and gravy, isn’t necessarily going to derail all of your hard work. Eating an easily absorbed and used source of energy is a good idea for a day of activity. If you are going to work at your desk job and not going to move around a whole lot for a period of eight hours eating a lot less is more advisable. A smaller breakfast of egg whites or a protein shake would suit you much better. Your body wont need to draw energy as much throughout the day and the protein will be used by your body for a more sustained energy gain through the day.

These are very broad examples of food that can do different jobs based on a persons needs. Change what you eat based on your day, this can work for any diet. Think before you eat, think about what you eat.

Thursday Workout 2/28 – Fitness February

This is our last day of free workouts for Fitness February. I hope you enjoyed them and were able to take your training to a new level. Stay tuned for next month we start a month of martial arts drills. Keep training, keep working hard, and you are always welcome to join the Ironside team for training, tournaments, parties, and much more.

THORSday HIIT

Had a great back-and-forth the other day about these HIIT workouts:

“Thanks coach. Keep em coming. Maybe some more quick sprint/burst/agility ones?”

Ask, and you shall receive Allie.

Circuit #1

5 Plyometric Push-Ups (6 if you’re Acoustic)

https://youtu.be/FRo3b_Pfw3M

5 Plank Tucks (6 if you’re Acoustic)

25/m sprint (Down/Back)

You will complete the plyometric push-ups and IMMEDIATELY transition to plank tucks. Once you’ve completed the plank tucks, stand up as quickly as possible and take off for your sprint. Touch the line 25/m away, turn around, and sprint back. Rest 30-60 seconds.

Repeat Circuit #1 five (5) times.

Circuit #2

5 Alternating Speed Lunges (L/R =1)

https://youtu.be/5SsVr0ztbqU

5 Prisoner Jump Squats (Touch and go but GET UP THERE!!!)

https://youtu.be/UKguAdgLexQ

5 Backpedal/Sprints

Complete the alternating speed lunges as quickly as possible and IMMEDIATELY transition to prisoner jumps squats. I want you to get deep in your squat and EXPLODE up…GET UP THERE! Once those are complete, backpedal to sprints; take 20 steps in your backpedal with your hips down moving as quickly as possible. Once you get to that 20th step, settle your feet and sprint back to the starting line. Rest 30-60 seconds.

Repeat Circuit #2 five (5) times.

Circuit #3

10 Plank “Knee to Elbows” (L/R =1)

https://www.muscleandfitness.com/workouts/abs-and-core-exercises/videos/plank-knee-elbow

10 Sideways Run-To-Sprint (5 leading with right foot, 5 leading with left foot)

https://youtu.be/jRUqjvnTE7g

Take your time with the plank knee-to-elbows…your upper body might be a little shaky at this point. When performing the sideways run-to-sprints, be sure to run sideways at least 5/m as fast as possible and then sprint at least 15/m.

Repeat Circuit #3 two (2) times.

If you like just the fitness part of what we are offering be sure to check out Duncan’s B Greater Fitness Facebook page!

Wednesday Workout 2/27 – Fitness February

Greatness doesn’t happen over night. It is a process, a dedication to better you. However, you do not have to struggle alone. The fitness journey is always easier if you have an experienced guide to help you. Duncan McCallum is an amazing fitness coach and athlete himself. Every workout he asks of his people he does himself, but don’t take my word for it check out this video of Ducan yourself. Remember Ironside Medieval Combat is the team to support and push to help you achieve your greatness. Come give one of our classes a try for free and see what we are all about!

WODENSday HIIT

Short and sweet today…a 10×10

Circuit #1

Perform 10 sets of 10 reps of each exercise; 10 push-ups followed by 10 frog jumps followed by 10 mountain climbers, etc.

1. Push-Ups

2. Frog Jumps

3. Mountain Climbers (Left/Right = 2)

4. Burpees

5. Alternating Forward Lunges (5 Left, 5 Right)

Go as fast as you can! Take whatever rest you need between exercises and after the sets…

Don’t give up. Don’t cheat yourself. 9 reps is not 10 reps…if you don’t know, do 2 more. That ought to cover it!

I’ll see you in 500 reps.

(Unless you are Acoustic…because then you have all this awesomeness to accomplish, a 5 minute break, and then two (2) 800/m runs. Run your first as fast as possible, rest 3 minutes, then run another. Beat your time.)

If you like just the fitness part of what we are offering be sure to check out Duncan’s B Greater Fitness Facebook page!

Tuesday Workout 2/26 – Fitness February

For the month of February we are celebrating fitness by providing FREE daily workouts written by Duncan McCallum. This is our last full week of workouts. If you like these workouts you will love our classes too! We would love to hear from you comments on these workouts and questions, if you have them, are always welcome!

TYRSday HIIT

Made it through yesterday, so let’s level up today!

Complete each exercise in each Circuit with little to no rest in between. Upon completing all of the exercises in the Circuit, IMMEDIATELY restart the Circuit with the first exercise.

Circuit #1

Jumping Jacks x 20

Bicycle Crunches x 20 (Left/Right = 1)

Plank Build-Ups x 10 (Up/Down = 1)

Repeat Circuit #1 three (3) times; after completing Circuit #1 three (3) times, rest 2 minutes.

Circuit #2

Alternating Jump Lunges x 10 (Left/Right = 1)

Plank Kick Throughs x 5 (Left/Right = 1)

25/m Sprint (Down and Back = 1) x 5

Repeat Circuit #2 three (3) times; after completing Circuit #2 three (3) times, rest 2 minutes.

Circuit #3

Bodyweight Squats x 100

Curtsy Lunge x 10 (Left/Right = 1)

Sprint 25/m (Down and Back = 1)

Repeat Circuit #3 two (2) times.

Dig deep today Athletes.

(Acoustic: Repeat Circuit #3 three (3) times)

If you like just the fitness part of what we are offering be sure to check out Duncan’s B Greater Fitness Facebook page!

1845 N Circle Dr Colorado Springs CO 80909 719-947-2844 info@ironsidemc.org M-Th: 5:30pm-9:00pm Friday: 6:00pm-9:00pm Saturday: 8:00am-12:30 pm