Big Ron Captures 2 Gold Medals!!!!

:by Andy Stolarik
High Octane Martial Arts captures another win at River City Freestyle Grappling Meet.  On June 25^th H.O.M.A went to River City Freestyle Grappling tournament in Alabama.  The tournament was submission only which was awesome.  Among the competitors only one stood out among the rest.  Our very own Big Ron.  Ron has been a Ju-Jutsuian for about 14 months and has already made a name for himself in the world of Ju-Jutsu.  His size, ability and the way he conducts himself has proven to be his advantages to ward off the bigger guys.  Ron entered the tournament to have fun and to test his skills against strangers.  He competed in two divisions- gi and no-gi.  The competition was a mixture of Judokas and fellow Ju-Jutsuian, however, it didn’t matter who faced him they were no match for Big Ron.  After the clean up of his victims, Ron was crowned champion for his weight division (heavyweight).  He showed the true meaning of grappling- beat those who needed it and scare off those who were thinking about it.  WAY TO GO RON.  YOU ARE AN INSPIRTATION TO US ALL.  By the way, Ron received his yellow belt just before the tournament.

Big Ron!!! by Andy Stolarik

Over the years, I have taught all kinds of people from the couch potato to the professional fighters, individuals with special needs, young, old and middle aged and when that special event arrived they all agreed that the training was worth it.  However, none them was truly tested to see just how fit they actually were. 

Now let me introduce you to Ron.  Ron is a jiu-jitsuian, former power lifter at heart and a safety consultant by trade.  This safety consultant has lifted more weight than I ever could and is by far the most athletic person that I have ever known. Oh did I mention he is also in his 50’s.  When Ron walked through the dojo doors of High Octane Fitness he was already the strongest guy there, however, he didn’t know how to use this strength to his advantage but within a couple of classes he figured it out.  Ron continues to lift as do so many of us do to keep in shape, gain muscle or increase strength to compete in strength and endurance events.  About a week or so ago Ron attended a safety conference and one of the booths offered a body composition analysis.  Ron being one who likes to show off his hard earned health said what the hell and completed the analysis.  To his and all of us at H.O.F. couldn’t believe his results.  Ron was nice of enough to share his results.  It goes to show to you that lifting heavy weights and practicing jiu-jitsu could literally change your DNA to more of a youthful inside.    

Spartan Race!!!!

 by: Andy Stolarik

This past weekend High Octane Fitness (HOF) had a couple of fighters who participated in the Spartan Sprint run. Those of you who do not know what the Spartan Sprint run is let me tell you it is fun combined with hell. The Spartan Sprint (http://www.spartanrace.com/spartan-sprint-obstacle-course-race.html) is a 3.5 mile run with at least seven obstacles added in for good measure. As the run progresses the obstacles get harder or so it seems. This was the fun part of the race.This year HOF participated in at least two obstacles races and I can tell you it will not be the last. We had so much fun that we will do it again.In honor of the Spartan Sprint run I dedicate the following to those who sacrifice their bodies, time and mental well being to follow in the footsteps of their warrior forefathers. Remember, as ways move forward, never retreat and never surrender. This is the Spartan Code.

3 rounds as fast as possible (AFAP):
15 clean/jerks (use 115#males/95# females)
Walk a balance beam for 15ft.
Run 1 mile

Job Well Done!!!!

On March 9, 2011, High Octane Fitness/Martial Arts promoted their first Yudo and JuJitsu students. After a year of training, they were ready to advance in rank. Joseph Barnes obtained a junior yellow belt in Yudo and Alonzo Travis earned his Kukyu (yellow belt) in JuJitsu. These ranks were highly earned and not given away. They both went through a 1 hour grueling test that covered physical and mental limits, as well as knowledge about their fighting style. At High Octane Fitness we pride ourselves on teaching self-defense first and sport as a secondary means to achieve the ability to defend ourselves and love ones. Congratulations to both Joseph and Alonzo for an excellent job well done.

Happy New Year Everyone! by Andy Stolarik

I know it’s well into the new year but this is our first new year post. Everyone has made their new year’s resolutions and keeping to them for at least a month or two. That’s when they realize that it takes work and dedication to achieve their overall objective.

I say take your time with your new commitment. What’s the rush? Everybody wants everything at one time. The “fast food effect.” That’s why people burn out so quickly because they want their objective now. I’m here to tell you that you won’t achieve your goal as quickly as you would like. It takes time, dedication and many smaller goals to achieve you bigger objective. Today, I’m going to give you a list exercises that you can do to help you achieve your smaller goals.
The market is flooded with ways to lose weight, increase your muscle mass, increase your strength, how to achieve that beach body without lifting a finger and best of all what to eat and when to eat your favorite foods. Almost everything that I have read, researched, and experimented with all say the same thing but one thing that I have learned is to keep everything simple. The least amount of planning gives you maximum amount of time doing what you need to get done. Mike Mahler wrote in his book- The Aggressive Strength Solution for Size And Strength- about the 80/20 club. The 80/20 club is a list of seven exercises that are needed to increase muscle tone and strength. Do these seven exercises 80% of the time and supplementary exercise 20% and you will increase muscle tone and strength. However, do these same exercises 100% of the time and your increase muscle tone and strength 100% of the time. I like this list and follow the list and have had amazing results.
So I got to thinking let’s develop a list of bodyweight exercises that will increase muscle tone and strength. The exercises need to be compound exercise (work the whole body not just isolate one body part) and keep it basic. So here is my 80/20 club of bodyweight exercises: “The Big Seven”. Remember I’m using the K.I.S.S. method: Pull-ups, Dips, Push-ups, Squats, Bodyweight Rows (inverted push-ups), Handstand Push-ups and back hyperextensions.
These seven exercises will work your major muscles throughout your body. You can mix up the exercises and way you need to keep it effective and non-stop. Of course there are variations to the list above but again I used the K.I.S.S. method.
Complete the workout in the least amount of time:
21-18-15-12-9-6-3 reps of: push-ups, pull-up, squats and hyperextensions.
Do 21- push-up, pull-ups, squats and hypertensions and then do 18 of all and then 15 and so on. The one who completes the routine in the least amount of time wins. Post your results.

Merry Christmas “Trees” Workout

I was watching a James Bond movie and felt motivated to grab a quick workout. What you need is a stopwatch and your body weight. I came up with this workout based on one of the workouts we do with kicks on Thai pads. The term “Christmas Trees” is where you kick the pads 1 kick, 2 kicks, 3 kicks, 4 kicks….up to 10 as fast & hard as you can, then come back down from 10 kicks, 9 kicks, 8 kicks….down to 1 kick…then switch legs…So, with that being said, I decided to do the same with 3 basic body weight exercises…Squats, push ups, & sit ups…

You will end up doing 110 reps of squats, 110 reps push ups, & 110 reps of sit ups for a grand total of 330 reps.

Go from one exercise to the next as fast as you can:  Start the stopwatch…

1 squat, 1 push up, 1 sit up…2 then 3, up to 10...Then 10 squats, 10 push ups, 10 sit ups…9 then 8, back down to 1…HAVE FUN!

I completed mine tonight in 9:30 minutes. If this is too easy…Although, I felt good, dripping sweat, muscles pumped and feeling worked, I think next time I will do jump squats, clap push ups, and probably still regular old sit ups, because I like those, or maybe some leg raises! Or maybe, I will do more than 1 round…Feel Free to do as many rounds as you want!

Try it! Be creative with your exercises/workouts! Just make sure you keep your heart rate up, it keeps you fairly winded, which…if you go from one exercise to the next without stopping, that shouldn’t be a problem. Have Fun With it!

Let me know your time when you do it!

It's Time For Change & I Am Not Talking Politics....

Today, I was sitting in carpool line waiting for my son to come out of school. The parking lot was extremely full because of the Christmas parties. Cars and people were everywhere. As I was sitting in my truck watching people come out of the school and go to their cars, I couldn’t believe what I was seeing! I guess I never paid too much attention before, or maybe it was due to the excess of people walking across the parking lot than I am used to seeing, so it made me think about it more.

I was saddened to see that at least 8 out of the 10 people that walked out of the school were either overweight, obese, looked unhealthy, weak, lacking flexibility, poor posture, etc…Many were children too! I know they have to feel miserable! I have been there & I have to say, I will never be there again!

WAKE UP AMERICA!!!

WE ARE THE FATTEST NATION IN THE WORLD!!!

DO SOMETHING ABOUT IT!!!

My Outdoor Fitness Boot Camps provide the perfect combination of personal training, team building, and hard work that result in you reaching your fitness potential! Something great happens when a group of people with similar fitness goals rally around each other to conquer the day’s workout. It’s about setting personal goals and pushing your limits. It’s about taking on some competition, but remembering that it’s ultimately YOU vs.YOU!!! It’s about feeling like you would run through a wall if I asked you to. It’s about the air of confidence you feel as you carry out your day knowing that, while most of your co-workers or the general public are barreling down a path of unhealthy habits, you’ve already done, in one session, more running, pushing, jumping, pulling, and crawling than they’ll do all week! It’s about doing something for you! 

  

Unleash the athlete inside you!

 

“Take care of your body. It's the only place you have to live.”
-Jim Rohn