Not All Fats Are Created Equal!

Monday, May 7, 2018
Hey everyone.  This is a pretty great article about... FAT! We need to eat healthy fats, and I think this post will help you out.  

 No matter what style of eating you are going with, it's crucial to eat healthy fats in the right amounts. This is a fantastic way to visualize what that looks like.
How does 30g of fat from a steak compare to that from say, chicken, or bacon, or eggs, or nuts, or avocados, or even donuts or french fries? It's all here. I was surprised on some of the comparisons! 

Check it out here and let me know what you think! : 

 http://bit.ly/2FQfnnv




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5 steps to learn and master your first Muscle Up - can Lazyron do it??

Thursday, October 12, 2017




The muscle up! The ultimate bodyweight movement and feat of strength! If you want to get it, you not only have to be strong, but you need the proper technique. Here are the 5 steps to pull it off and learn how to do your first muscle up - Good luck!

This is a goal of anyone who does crossfit or calisthenics or bodyweight training as their form of working out!

This week I am training Aaron Burriss - Otherwise known as Lazyron from Lazyron studios - https://www.youtube.com/user/lazyrons...
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Headlock Defense for Domestic Violence Awareness - Krav Maga Class w/ Al...

Thursday, October 5, 2017


It's Domestic Violence Awareness Month. If you feel like you or your family is in danger, please get help.  It is possible to learn how to defend ourselves and build confidence and strength. We have to prepare for the worst situations. I'm posting free self defense videos every week and for this month I'm focusing on common attacks that happen in Domestic Violence situations. 
This week the technique is how to defend against a headlock or chokehold from behind. 
Please be safe out there! 



A very common attack is for someone to sneak up behind you and attempt to put you in a chokehold or a headlock. In this video I teach you how to defend this attack, and hopefully get out of danger as quickly and efficiently as possible. This type of attack is very common in domestic violence - crimes of passion - and sexual assault


If you are in danger call 911 immediately or reach out to the Domestic Violence Hotline at 1-800-799-7233. 
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Kelly McCreary learns to Punch w/ AJ Draven - How to Defend yourself Kra...

Wednesday, September 27, 2017




The first thing I generally teach people when they want to learn Krav Maga or how to defend themselves is how to punch.  This week I am showing a new student, Grey's Anatomy's Kelly McCreary how to punch using her fist, and also as an open handed palm strike.  

We use our hands for everything.  It's instinctual to do so.  So we need to learn how to effectively use them to protect ourselves, and punching is the best way to do this. Learning how to effectively throw a punch can save your life, and is one of the most important things that you can learn to use as a counter attack against someone trying to hurt you. 

I recommend punching to the fleshy part of the face (below the eyebrows, above the chin), or to the throat as the first counter attack in the majority of situations when defending yourself is necessary.  

Tips:

  • Start from a strong, comfortable stance with your dominant leg back and shoulders square to your target. 
  • Make a tight fist like a rock with no air on the inside.  
  • Drive your weight forward from your back foot.  
  • Rotate your legs, hips, and shoulders to extend your arm towards the target.  
  • Make contact with your top two biggest knuckles.
  • Drive through your target by at least 6 inches.
  • Recoil your entire body back to your original position so you are ready to attack again or defend if necessary 
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SNATCH a GUN away from that bad guy! Krav Maga Class - w/ Brandon Routh ...

Wednesday, September 20, 2017





HOW TO DEFEND AGAINST A GUN THREAT VIDEO LIVE NOW! TWO HAND CUPPING TECHNIQUE! 



What would you do if someone held you up at gunpoint?  Would you try to run?  Comply?  Defend yourself?  Often times just giving the attacker what they want will be your best chance of survival, but if the gunman is attempting to kidnap you or if you feel like the threat is escalating to an active shooting scenario, you may have no choice but to defend yourself.  

My guests this week are Brandon Routh (Legends of Tomorrow, Superman Returns) and Sam Huntington (Being Human, Rosewood).  

In this video, I am teaching them how to defend against a basic gun threat from the front using a two-handed cupping technique.  It is important to understand the distinction when defending against a 'Gun Threat' vs. an 'Active Shooter' scenario.   In a gun threat scenario, the attacker generally wants something from you.  Your money, keys, to take you somewhere, etc…  In an Active Shooter scenario, the gunman is already firing a weapon, and my first options are generally to run, find cover or concealment, and if necessary for survival then figure a plan to attack when the timing is right.
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6 Awesome Exercises w/ Camilla Luddington to lose baby weight - FUN at h...

Wednesday, September 13, 2017




Did you just have a baby? Or maybe you have a toddler at home and you just can't find the time to workout and lose that baby weight ? We all know that time is extremely limited when you have a baby (or multiple babies like I do... get ready to see my twin girls here!), but that doesn't mean that we should stop taking care of ourselves. We all want to feel happy, healthy, and strong, not only for ourselves but for our families.

Camilla Luddington ( Jo Wilson from Grey's Anatomy ) is a new mom, and here she is doing some great workout moves that she can do with her new baby whenever she can find a few minutes! You can do the following movements too whenever you find some time. All you need in a little space and happy little one to workout with!

I recommend combining the following 6 movements and doing them as a circuit. Do 10 reps of each exercise, and complete the circuit 2-3 times for an awesome full body workout. Oh yeah, and your baby is probably gonna have an amazing time getting healthy with you! If they are anything like my girls, they will be giggling and squealing the whole time!
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How to Kick Somebody - Krav Maga Class w/ Dexter Darden & LazyRon Studio...

Wednesday, September 6, 2017




Kicks are generally a longer range weapon, so you can make an effective strike with them from a relatively long distance.  One of the most useful kicks, is the ‘Front Kick to a Vertical Target’ (Krav Maga technique names tend to be useful but aren’t very creative, see ‘Spinning tiger dragon palm budda fist’… haha).  In this kick, we are using the ball of our foot to strike aggressively at the stomach, solar plexus, or even the throat or face.  Think of this as a punch to the gut (or higher depending on your target), and of course using your foot instead of your fist as the weapon.

My goal is to do damage to an oncoming attacker, not necessarily create distance between us. The striking surface of the ball of my foot is small, and thus it penetrates more than using my whole foot, which would likely do less damage, but would maybe stop an attacker or buy me some time before I make my next move.

If I chamber my knee up first and then fire my hips forward, I can throw a very effective kick, and then work my way in for closer range combatives, or even leave the situation if the kick did the job on its own.  Be sure to keep your shoulders relaxed, because if they crunch forward, you won’t be able to fire your hips as aggressively.



Be safe out there everyone!! 
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