I have seen so many people fail at reaching what they want out of thier training and goals because a basic ingredient they deep inside lack in their personality, Confidence.
Self-Confidence starts with truly believing in yourself! No one can do it for you, it is a quality that comes from the inside out….not from outside influences. And the first step to establish an unrattled confidence is to BELIEVE in yourself!!!
While it is good to have “Beacons” to help you find you way when you are in pursuit of worthy goals , it is also important not to lose yourself to them!
At the end of the day you were born “YOU” and the best thing you could do is become the best “YOU”, not try to become someone else…that is an illussive goal that will leave you lost.
A GREAT example to that was last week on my mat in the stress drill. One of my FIGHT Instructors, Stephanie Mahler, performed the stress drill of Angle 3 and Angle 4 Knife Defenses better than any other Instructor or student here at the National Headquarters. Guess what? She didnt do it like me!
Stephanie is smaller than me and in the circle she was facing some bigger guys than even me…so when she secured the hand that attacked with the knife and “jolted” on the arm to take the defecit of the attackers yanking back she didn’t kick to the groin like I would do. She kicked an Oblique Kick to the guys’s shin to accomplish the short circuit. At the end of the drill Stephanie thought I would critisize that…but , all I said was: That was Very Good!
What Stephanie did is stayed true to the HaganaH Principles in the method deployed in the drill , but adjusted her weapon of choice for the short circuit according to “HER”!!!
She did the drill the best she could do it, staying true to both HaganaH Principles and to herself…now , thats priceless 
time management is a big key in your daily success. My father use to say : the world belongs to those who wake up first and go to bed last. He was Old School! I miss my father…
however, as I grow older and wiser I realize it is not how much time you put in something that really counts, its how much QUALITY time!!!
Hope everybody in the HaganaH has a solid productive day
Day 3
Wake up time: Stay on an empty stomach, drink caffeine base drink
Boot Camp workout #2:
Cardio Full-Body Work-Out:
4 sets of: Jumping Jacks , Running Jumping Jacks, Seals Jumping Jacks, Mountain Climbers and Burppes
2 minute break : drink water
Resistance Work-Out with Dumbells::
4 super sets of- 10 reps of Biceps Curls
10 Reps of Side Shoulder Raises
(1 minute rest in between sets)
2 minutes break
3 super sets of- 10 reps of Hammer Curls
10 reps of Front Shoulder Raises
(1 minute rest in between sets)
2 minutes break
2 super sets of- 10 reps of Concentration Curls
10 reps of Bent Shoulder Raises
(1 minute rest in between sets)
Immediately after workout eat breakfast:
Egg whites omelet with feta cheese and spinach
Half a Cup of Oatmeal with Brown Sugar
Multi Vitamin
Vitamin C
1 Table spoon of fish oil
Water Only!
1 hour prior to lunch: Banana
Why: See day 1…
Midday: Lunch
Why: See day 1…
1 Fist of Protein- Tuna or Salmon
1 Fist of Broccoli/Green Veggie
Water Only (no sugar/no soda)
2 ½ hours later: Caffeine intake.
Why: See day 1…
30 minutes later: 3 g of Arginine.
Pre-workout snack: Energy bar.
Why: See day 1…
15 minutes prior to workout: Water.
Start sipping on water all the way up to the beginning of the workout.
FIT2FIGHT/KICKBOXING WORKOUT:
At the school or do cardio on your own (better at the school with a group)
Immediately after workout: replenishing electrolytes base drink
Why: Enhances immunity and promotes recovery for continuous muscle growth.
30 minutes later: Dinner
1 Fist of Protein- Talapia or Snapper
Baked Potato
1 Fist of Green Veggie
Water Only (no sugar/ no soda)
30 minutes prior to bed time: Zinc & Magnesium (Z&M).
Why: When training many people develop a deficiency of Z&M. The training will increase the demand of theses minerals. Z&M help prevent some effects of over training and boosts anabolic hormones. This intake will also improve your sleep quality.
At bed time: Casein Protein shake.
Why: Casein Protein is a slow digest type of protein. This type of protein helps prevent catabolism from the fasting occurring during sleeping, so the hard work during the day doesn’t get wasted during the night. Sleep Deep.
Sleep: At least 7 hours , maximum 8 hours
Day 4
Wake up time: Whey Isolate Protein shake.
Why: see day 2…
30 minutes later: 3 g of Arginine.
Why: see day 2…
30 minutes later: Breakfast
Why: see day 2…
Oatmeal with water, fat free milk or soy milk.
Egg whites or egg beaters.
Strawberries, raspberries, acai or blueberries. (half a cup of Monavie optional)
Caffeine based drink.
Multi Vitamin
Vitamin C
1 Table spoon of fish oil
1 hour prior to lunch: Banana
Why: see day 1…
Midday: Lunch
Why: See day 1…
1 Fist of Protein- Chicken or Turkey
1 Fist of Broccoli/Green Veggie
Water Only (no sugar/no soda)
2 ½ hours later: Caffeine intake.
Why: See day 1…
30 minutes later: 3 g of Arginine.
30 minutes later: 1 Table Spoon of Peanut Butter
2-2 ½ hours later: Dinner
8-10oz of Turkey
1 Fist of Sweet Potato
1 Fist of Carrots
Water Only (no sugar/ no soda)
1 hour prior to bed time: 3 g of Arginine.
30 minutes prior to bed time: Zinc & Magnesium (Z&M).
Why: See day 1…
At bed time: Casein Protein shake.
Why: See day 1…
Sleep: At least 7 hours , maximum 8 hours
check this out , this is a real good discussion :http://www.haganahblog.com/2010/03/23/from-uk-great-post/#comments
…preferrably the one with the wheel in the front and the brakers on the handle LOL
But that was yesterday!!!
here is my second H.I.I.T. Cardio module, I just finished it at the gym a little while ago
3 minutes walk/warm-up at 3 miles per hour rate
30 seconds run at 10 miles per hour rate, 30 seconds rest (getting completly off the treadmill)
45 seconds run at 9.5 miles per hour rate, 30 seconds rest
45 seconds run at 9.5 miles per hour rate, 30 seconds rest
1 minute walk at 3 miles per hour rate
1 minute run at 9 miles per hour rate, 30 seconds rest
1 minute run at 9 miles per hour rate, 30 seconds rest
1 minute run at 9 miles per hour rate, 30 seconds rest
1 minute walk at 3 miles per hour rate
1 & 1/2 run at 8.5 miles per hour rate, 30 seconds rest
1 & 1/2 run at 8.5 miles per hour rate, 30 seconds rest
1 & 1/2 run at 8.5 miles per hour rate, 30 seconds rest
1 & 1/2 run at 8.5 miles per hour rate, 30 seconds rest
1 minute walk at 3 miles per hour rate
2 minutes run at 7.5 miles per hour rate, 30 seconds rest
2 minutes run at 7.5 miles per hour rate, 30 seconds rest
2 minutes run at 7.5 miles per hour rate, 30 seconds rest
2 minutes run at 7.5 miles per hour rate, 30 seconds rest
2 minutes run at 7.5 miles per hour rate, 30 seconds rest
3 minutes walk/cool down at 3 miles per hour rate
***basically, it is the opposite of the previous H.I.I.T. Cardio module I posted a couple days ago. This one is harder, because you start from the sprints… have a Blast on the treadmill
Day 2
Wake up time: Whey Isolate Protein shake.
Why: During sleep, your body starts breaking down muscle mass to get amino it needs for conversion into energy. Whey Isolate Protein will prevent this catabolic process, turning catabolism into anabolism as soon as you wake up.
30 minutes later: 3 g of Arginine.
Why: Arginine stimulates Nitric Oxide (NO) production. NO increases blood flow to the muscles and has been known to optimize nerve function and muscle growth. Also the blood flow will have a better capacity to keep you injury free during intense training.
30 minutes later: Breakfast
Why: This is the most important meal of the day, it sets the pace for a burning metabolism for the entire day.
Oatmeal with water, fat free milk or soy milk.
Egg whites or egg beaters.
Strawberries, raspberries, acai or blueberries. (half a cup of Monavie optional)
Caffeine based drink.
Multi Vitamin
Vitamin C
1 Table spoon of fish oil
1 hour prior to lunch: Banana
Why: A banana is an easy snack to carry with you and is a good source of potassium. Potassium is an electrolyte, electrolytes keep your body in balance and regulates your blood pressure and your heart beat. At about 120 calories it’s the perfect snack to keep you metabolism up.
Midday: Lunch
Why: See day 1…
1 Fist of Protein- Beef (burger/meatloaf)
1 Fist of Broccoli/Green Veggie
Water Only (no sugar/no soda)
2 ½ hours later: Caffeine intake.
Why: See day 1…
30 minutes later: 3 g of Arginine.
30 minutes later: 1 Table Spoon of Peanut Butter
2-2 ½ hours later: Dinner
8-10oz of Meatloaf or Meatballs
1 Fist of Pasta
1 Fist of Carrots
Water Only (no sugar/ no soda)
1 hour prior to bed time: 3 g of Arginine.
30 minutes prior to bed time: Zinc & Magnesium (Z&M).
Why: See day 1…
At bed time: Casein Protein shake.
Why: See day 1…
Sleep: At least 7 hours , maximum 8 hours
while a leader is key to his people, it is in the unity of its people that the true strenght is.
A lot of people send me messages saying I inspire them and motivate them daily and ask me “Sir, where the hell do you get your motivation? you always seem so driven…”
the answer to that is simple: from my those messages, from my students succeeding, from my FIGHT Instructors becoming HaganaH Black Belts, from people I have never met in person getting in the best shape of their life because of my quotes and posts….thats where I get my drive and strenght!!!!
Have a KICK ASS everyone
BOOT CAMP
Week-1
Day 1
Wake up time: Stay on an empty stomach, drink caffeine base drink
Boot Camp workout #1:
Medicine Ball Work-Out :
10 reps of Side Balls Touch Toes
10 reps of Wood Choppers (5 each side)
10 reps of Core Swings
1 minute rest
10 reps of Press Squats with Punch Out
10 reps of X Lunges (5 each side)
10 reps of Core Swings
1 minute rest
10 reps of Swing Squats
10 reps of Basket Ball Lunges (5 each side)
10 reps of Core Swings
2 minutes break- drink water!
Kettlebells Work-Out :
4 super sets of- 12 reps of Double Hand Swing
12 reps of One Hand Swing (alternate)
(1 minute rest in between sets)
2 minutes break
Abs Work-Out :
3 sets of- Flat to side sit-up with medicine ball
3 sets of- 100 (20/20/20/20/20) on fitness ball
Immediately after workout eat breakfast:
Egg whites omelet with feta cheese and spinach
Half a Cup of Oatmeal with Brown Sugar
Multi Vitamin
Vitamin C
1 Table spoon of fish oil
Water Only!
1 hour prior to lunch: Banana
Why: A banana is an easy snack to carry with you and is a good source of potassium. Potassium is an electrolyte, electrolytes keep your body in balance and regulates your blood pressure and your heart beat. At about 120 calories it’s the perfect snack to keep you metabolism up.
Midday: Lunch
Why: You must eat a full meal every 3 to 4 hours from the first meal of the day (breakfast). This is to prevent your body of thinking it must store the fats it has consume in the earlier meal of the day. This is not a meal you want to skip… if you do, every thing you did earlier in the day becomes irrelevant.
1 Fist of Protein- Chicken
1 Fist of Broccoli/Green Veggie
Water Only (no sugar/no soda)
2 ½ hours later: Caffeine intake.
Why: By this time of the day you will start feeling fatigue from your body working and digesting your prior meals. Caffeine is one of the most basic and effective supplements-promotes muscle growth and strength, by its simple function of helping boost training intensity and focus.
Pre-workout snack: Energy bar.
Why: To carry you trough the workout. You must fuel for the workout, if you don’t you energy will crash in the beginning , middle or toward the end part of the workout depending on your conditioning. You can’t fake endurance and half of endurance is indeed the art of fueling your body prior to working out. Bar should be no more than 250 calories (200 calories for women) with a good balance between protein, carbs and fat. 40% protein, 45%carbs and 15% fat.
15 minutes prior to workout: Water.
Start sipping on water all the way up to the beginning of the workout.
FIT2FIGHT/KICKBOXING -MUAY THAI WORKOUT:
At the school or do cardio on your own (better at the school with a group)
Immediately after workout: replenishing electrolytes base drink
Why: Enhances immunity and promotes recovery for continuous muscle growth.
30 minutes later: Dinner
1 Fist of Protein- Chicken
1 Fist of Sweet Potato
1 Fist of Green Veggie
Water Only (no sugar/ no soda)
30 minutes prior to bed time: Zinc & Magnesium (Z&M).
Why: When training many people develop a deficiency of Z&M. The training will increase the demand of theses minerals. Z&M help prevent some effects of over training and boosts anabolic hormones. This intake will also improve your sleep quality.
At bed time: Casein Protein shake.
Why: Casein Protein is a slow digest type of protein. This type of protein helps prevent catabolism from the fasting occurring during sleeping, so the hard work during the day doesn’t get wasted during the night. Sleep Deep.
Sleep: At least 7 hours , maximum 8 hours
