Issue 48

 

Do you have questions about exercise or nutrition? Let grrlAthlete help you find the answer you’ve been looking for. Feel free contact us at
grrl@grrlAthlete.com (or just hit reply to one of our newsletters), if we
don’t have the answer, we’ll find someone who does.

Content

•        TT for Women: Run a Faster 5k & Lose the Belly
•        Krav Maga: Real World Self-defense
•        How to Reduce ACL Injuries



1 – TT for Women: Lose the Belly & Run Faster

Are you sick of the fluff programs in women’s magazines? Sick of being given ineffective, machine based workouts that don’t improve your physique and performance? Sick of being treated with kid gloves by your trainer?

You won’t achieve your dream body by lifting soup cans or by walking up an extra 3 flights of stairs each day. Programs that promise you that are B.S. You can see right through those programs. They might help someone that spends 8 hours watching TV, but they aren’t going to help you do your first chin-up or finally get abs. What you need is a real workout. What you need is Turbulence Training for Women.

You know that it takes a good program to get you lean and ready for the beach. TT for Women is an advanced 16-week fat loss program that will take you from zero to 3 chin-ups (at least) while helping you lose fat and improve your 5k race time. And that is what TT for Women is…an all round program that will allow you to:

•        Fit in your smallest bikini
•        Exceed your personal bests in your 5k and 10k races
•        Impress the boys in the gym with your chin-up strength
•        And impress everyone with your lean mid-section – get ready for summer!

Get it here:
http://grrlathlete.com/ModShop/ShowProduct/13820/

The new TT for Women program is for women such as yourself (or your clients) that want to get a great workout and achieve lasting results. The workouts are efficient, effective, and proven.

”In the nearly six months I've been doing TT for Women, I've completely lost
sight of what my upper limits are. A year ago, I figured I was stuck with the
'wide' hips and belly I 'inherited', was ecstatic with a 25 min 5k, and didn't
expect to be able to do a chin-up. Now I'm looking forward to wearing a bikini this summer, beating my 23 min 5k, and doing my 4th chin-up! Thanks to Craig and his TT programs, I'm in better shape than I ever imagined!” Christine Johnson

Here’s how Christine lowered her 5k time since starting TT for Women.

Her 5k time before she started TT:
Oct 20, 2004 = 24:24

Her 5k times after she started TT (started the program on Nov. 1st, 2004)
Dec 5, 2004 = 23:53
Apr 24, 2005 = 23:07

And if you are a personal trainer, you can set yourself apart from all the other copy cat trainers in the gym by using an original approach while at the same time empowering your female clients with strength and improved performance in daily activities. This program respects the physical and mental strength of women.

Here’s a sample TT workout performed by Christine:

Workout 7 (Tuesday)
Tues Workout B of TT:

Warm up

Full squats:barx8;65x8;85x8;95x6
Assisted Chin ups: counterweight9x8; 9x8;8x8;8x6

Increased my full squats...I think I like these, can really feel them in the
glutes.

Wide grip rows:80x8;80x8;80x8;80x8
Rope crunches;4 sets of 15 on 8


Here’s what is inside Turbulence Training for Women:


Lifestyle & Nutrition Review
Contract
25 Nutrition Tips for Fat Loss
Nutrition Review
Goal Setting
Everything You Need to Know About Turbulence Training
Workout Guidelines
TT Introductory Workout
TT Beginner Workout
TT for Women Workouts (Weeks 1-16)
Core Training Workouts
TT Exercise Descriptions & Photos


Get your copy of TT for Women HERE

Or to purchase by PayPal, please send $27.00 to grrl@grrlathlete.com

If you have any questions about TT for Women, please email us at
grrl@grrlathlete.com.


2 - Krav Maga – Real world self defense & one amazing workout

If you read magazines or watch movies, chances are you’ve come across Krav Maga. As a fighting technique Krav Maga has been mentioned in interviews by the likes of Lucy Liu (Maxim Magazine), Shannon Elizabeth (ESPN.com), top fitness competitor Beth Sonnenberg (Muscle & Fitness), Kristanna Loken – the actress from Terminator 3 (Maxim Magazine) and many others. In the movies it was the fighting style that Jennifer Lopez learned for her movie “Enough”. We caught up with Steve McCulloch, owner and head instructor of Wood's Martial Arts in Oakville, Ontario to get more information on Krav Maga.

Steve has been involved in the martial arts as a student for about 14 years and has been an instructor for approximately 12. His training background has been Karate (he is a second degree black belt), Jiu Jitsu, and  kickboxing. Most Steve recently has focused his training on a system of self defense called Krav Maga in which he has become a certified instructor through Krav Maga Worldwide.


grrlAthlete.com: Steve, Thank you for doing the interview, the first most obvious question about Krav Maga is where did it come from and how is it different from more "popular" martial arts like Karate or Kick Boxing?

Steve McCulloch:
Krav Maga is the official fighting system of the Israeli military. In English,
“Krav Maga” translates to "Contact Combat". It is quite different from your
more widespread martial arts like Karate or Kickboxing in many ways.

First and foremost is the fact that Krav Maga is not considered a martial art, it is a self defense system. This means that we are not held to the boundaries of a lot other styles that are competition based or extremely traditional. This gives us the freedom to train in a way that is much more true to real life as that is the focus. In our system we want to focus only on what will work in real life. Our techniques are closely patterned after your own instinctive reactions, making the moves quick to learn and easy to retain under stress. This is what sets Krav Maga apart, the ability to retain what you learn when you need it the most.


GA: After watching your classes I can definitely say that conditioning is a very large part of the Krav Maga curriculum. Why is there so much emphasis on being (or getting) in shape in your classes?

SM:
The benefit of learning skills to defend yourself is something that anyone would value. The great thing about Krav Maga is that at the same time you are learning these techniques, you are getting a great workout. A lot of my students who initially came through the door were looking for the fitness aspect of the class.

I look at the system as a self defense system. However, the way we train and practice, it is an awesome workout. I think the nice thing about the system is that you don't have to be in great shape to start. My students are at all different fitness levels, yet they can all come in get a great workout, lose weight, and train their muscles all at the same time learning life saving
skills.

Some students come in to learn self defense and leave physically fit, and then you have people that come in for the fitness and they will leave class safer. Krav Maga can offer something to everyone.


GA: What happens when someone decides they want to start or try Krav Maga?

SM:
When someone decides they want to start or try Krav Maga at my school, they would come in for a free trial class. This is the best way to see if the system has the benefits that you are looking for.

I always ask people that are seeking out a martial art or self defense system to ask themselves what they want to get out of the training. For instance, if it is from a fitness standpoint initially you want to see what kind of a workout it is. The same would apply if it is pure self defense reasons you will be training. By doing a trial class you get to see first hand what it will be like to take Krav Maga. People are always welcome to come in and watch a class, but getting in there and physically taking part in the class is truly the best way see and feel what Krav Maga is all about.


GA: How long would it take someone to become proficient at Krav Maga (assuming they are going to class twice or three times a week)?

SM:
Krav Maga, by design is a system that one can get proficient quite quickly
compared to other martial arts. This is due to the fact that Krav Maga has
molded its techniques after your natural instinctive reactions.

What this means is that rather than try and do something fancy or elaborate that under stress your body won't do, Krav Maga embraces your instinct and works with it.  The danger of not designing techniques and training with the real life stress of an attack in mind is that the student will never know if it works, and in some cases the instructor doesn't either.

What we do at the school in our classes is to recreate the feeling of stress in the body, or the confusion of a situation, and then perform the technique. This is very powerful for the student as it will give them a “been there, done
that” feeling. You always have to go back to the roots of Krav Maga, being
military, and think that there is almost no time in the grand scheme of things
for a soldier to spend on hand to hand combat so it had to be something that was learned quickly, work for everyone (not just the strong and very athletic person) especially because in Israel both men and women serve in the military.

The other important thing to consider is your retention of a technique. When
something is too elaborate and does not work with your instincts and reflexes, you will make a mistake or forget the move altogether under stress. Krav Maga will flow out of you because it is those instincts and reflexes we rely on. This means the student will be able to explode
with theses techniques under pressure.


GA: Thanks for the great interview Steve. How can people get in contact with you?

SM:
Anyone who would like to try a free trial class can email me at
woodsmartialarts@bellnet.ca or call the school at 905-825-8025.



3 – How to Reduce ACL Injuries

Have you or someone you know ever suffered a major knee injury?  Do you
participate in recreational or competitive sports, such as football,
basketball, soccer, tennis, rugby or lacrosse?  Are you a women?  Do you want to know how to avoid an ACL injury?  If you answered yes to any of these questions, then please read on.

Anterior Cruciate Ligament (ACL) injuries are now at an epidemic proportion. They cost us millions of dollars in surgical and rehabilitation fees each year, not to mention the mental anguish and lost playing time and lengthy rehab for those affected.

ACL injuries are common among athletes participating in jumping and cutting sports today.  Alarmingly, they are three to eight more times likely in the female athlete.  Injury rates are on the rise, and nearing epidemic proportions in this population.

Now, grrlAthlete has found a solid program for you.  It is titled Protecting
The Athlete’s Knee:  A Complete Guide to ACL Injury Prevention and Athletic Excellence.

This new breakthrough manual written by physical therapists and certified
strength and conditioning specialists will help you prevent a serious knee
injury.  This manual covers injury risk assessment, training methodology,
injury prevention strategies, and effective training tips to improve athletic
performance.  It will help you train more safely, while implementing the
essential training principles needed for complete athletic development.

This 95 page manual will provide the following valuable information:

1.        A general screening for you to assess your risk for injury
2.        Effective strengthening exercises to improve knee stability
3.        Safe jumping exercises to teach proper landing form and increase power
4.        Running drills that improve starting speed and acceleration
5.        A sample 8 week program with exercise sheets for you to follow

To learn more, pick up this book on ACL injury prevention, CLICK HERE