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Becoming the Best Possible Version of Ourselves in 2017

in Fitness

Becoming the best possible version of ourselves in 2017

It is a brand new year! 2017 year of the Rooster.

This time of the year we come up to a realization what we had achieved and accomplished last 2016.

A time for resolutions, new set of goals or new strategies to meet last year’s goal. One of them for sure is how to be the best version possible of yourself – health wise.

New Year Resolution list;

  • To loose weight or to meet ideal weight
  • To avoid junk food
  • To sleep at least 8 hours
  • To exercise more
  • and so on……

Above are few resolutions most people will list down when it comes to being healthy. Well, these are mainly right and direct.

But what are the things to consider to be the best version of ourselves this 2017?

DIET and NUTRITION

Food intake or diet should be nutritious to ensure good health. It is best to always have all the foods in the healthy food pyramid – it is a guide suggesting quantities of food to make healthy eating easier (proteins, fats, carbohydrates, vitamins and minerals). Try to eat small portions of food 5 times a day and drink plenty of water.

Here is an example of healthy food pyramid;

Eat in Small Amounts

  • Oil
  • Butter
  • Sugar

Eat in Moderate

  • Meat (Beef, Chicken, Pork)
  • Eggs
  • Fish
  •  Milk
  • Cheese
  • Yogurt

Eat Most

  • Vegetables
  • Fruits
  • Cereals
  • Nuts
  • Wheat Bread
  • Grains

 

SLEEP

Recommended sleep hours should be at least 8 hours a day, preferably time between 10pm-2am. For all the hard work during the day, it is best to rest our body to ensure good health. Sleep is very important. Try to keep a consistent sleep schedule and establish bedtime rituals. Good enough sleep has so many benefits – good active mood during the day, prevent from diseases like heart problems and will make body systems working properly like metabolism.

To sleep on time try the following;

  • Turn off lights and any gadgets that might stimulates you at least 1 hour before
  • Have a good relaxing bath
  • Drink a warm milk
  • Set a clean comfy warm bed

Have a good night sleep.

 

EXERCISE

Last but definitely not the least, do exercise. Exercise has so many good benefits to our body – weight lose, preventing diseases and making our body in good shape. Exercise or workout routines includes cardio, strengthening core/muscles, and gaining athletic skills.

Here are some of the exercises our body needed.

Good Cardio Workout; do one of these 1-2 hours everyday as it good for the heart, proper breathing development and will burn many calories and fats of your body.

  • running/jogging/walking
  • biking/swimming
  • Aerobics/Zumba

Core or Muscle Exercises; do

  • Crunches
  • Squats
  • Planking
  • Lunges
  • Bridge
  • Push Ups
  • Arms and Legs exercises with equipment’s

Exercise with athletic gain;

  • boxing
  • mix martial arts
  • kick boxing
  • judo
  • jiu-jitsu
  • wrestling

It is also best to do warm up and stretch on every workout, to prevent our body from getting sores and injury.

EAT less, SLEEP enough and EXERCISE more!

Start as early as now, get in shape and take care of your body. Be the best version of YOU this 2017.

UFC 207 – Amanda Nunes Wins vs Ronda Rousey

in UFC

Fight Info

  • UFC 207 – Amanda Nunes vs Ronda Rousey
  • Location: Las Vegas, Nevada SAT. DEC. 30, 2016
  • Amanda Nunes: 13-4-0
  • Ronda Rousey: 12-1-0

 

Amanda Nunes Wins by Fight stoppage vs Ronda Rousey,

 

Fight Scores

  • Amanda Nunes: 27/47 Strikes, 0/0 Takedowns, 0 Submission Attempts
  • Ronda Rousey: 7/14 Strikes, 0/0 Takedowns, 0 Submission Attempts

 

FIGHT HIGHLIGHTS
  • Ronda Rousey touched gloves something she didn’t do in her last fight
  • Amanda Nunes came in aggressive and lit Ronda Rousey up early
  • Amanda Nunes stops fight at 48 seconds

 

UFC 207 – Amanda Nunes vs Ronda Rousey fought on Dec 30, 2016, Kim wins match on a split decision against Amanda Nunes
UFC 207 – Amanda Nunes vs Ronda Rousey RECAP

Amanda Nunes lit up Ronda Rousey with a series of jabs and after 48 seconds the fight was stopped. A bitter loss for Ronda Rousey especially when all cheers were on her and Amanda Nunes was even booed entering the octagon.

48 seconds of jabs and crosses and the fight was done.

Ronda Rousey’s corner

n/a

Amanda Nunes’s corner

n/a

Amanda Nunes’s speech after winning
“forget about Ronda Rousey”, “I am the Champion”

Nunes silences the crowd

Ronda Rousey walk-up

Historic milestones in UFC 207

  • None here

UFC 207 – Amanda Nunes vs Ronda Rousey Videos

to be udpated

UFC 207 – Cody Garbrandt Wins Unanimous Decision vs Dominick Cruz

in UFC

Fight Info

  • UFC 207 – Dominick Cruz vs Cody Garbrandt
  • Location: Las Vegas, Nevada SAT. DEC. 30, 2016
  • Dominick Cruz: 22-1-0
  • Cody Garbrandt: 10-0-0

 

Cody Garbrandt Wins by Unanimous Decision (48-46, 48-47, 48-46) vs Dominick Cruz,

 

Fight Scores

  • Dominick Cruz: 177/249 Strikes, 5/6 Takedowns, 1 Submission Attempts
  • Cody Garbrandt: 51/107 Strikes, 1/2 Takedowns, 0 Submission Attempts

 

FIGHT HIGHLIGHTS
  • Cody Garbrandt had an outstanding takedown and right punch in the first round
  • Cody Garbrandt combination ending in a head butt opened up Cruz badly
  • A powerful strike by Cody on the fourth round almost looked like a knockout but Dominick Cruz was able to stand up right away

 

UFC 207 – Dominick Cruz vs Cody Garbrandt fought on Dec 30, 2016, Cody Garbrandt wins match on a unanimous decision against Dominick Cruz
UFC 207 – Dominick Cruz vs Cody Garbrandt RECAP

The fight started explosive between Dominick Cruz and Cody Garbrandt as both fighters are equally matched from takedowns, recovery from take down and striking where both exchanged blows. Cody have a slight advantage in the first round.

Cody started with beautiful combination of punches but Dominick Cruz kept Cody from his momentum and taking the fight back to him.

Cody had a dominating third round as he hit up Cruz opening a large cut on the face. Replay shows it was a head-butt after his strike that got Dominick Cruz.

On the fourth round Cody made a clean shot that knocked Cruz down and what looked like a knockout punch but Dominick Cruz quickly stood up. Cody dominated the fourth round and looked very comfortable as he even spent time taunting Dominick.

Cody Garbrandt’s corner

None heard so far.

Dominick Cruz’s corner

“Deep combinations, deep combinations”.

Cody Garbrandt’s speech after winning
“Since he was 12 years I dreamed about it”

“brought faith to me” — regarding his 5 year old brother and gave the belt to him.

“Dillashaw come try me motherfucker”

Both fighters did not want to touch gloves

Beautiful exchange of punches

Cody Garbrandt post fight interview:

Historic milestones in UFC 207

  • None here

UFC 207 – Dominick Cruz vs Cody Garbrandt Videos

to be udpated

UFC 207 – TJ Dillashaw Wins by Split Decision vs John Lineker

in UFC

Fight Info

  • UFC 207 – TJ Dillashaw vs John Lineker
  • Location: Las Vegas, Nevada SAT. DEC. 30, 2016
  • TJ Dillashaw: 14-3-0
  • John Lineker: 29-7-0

 

TJ Dillashaw Wins by Unanimous Decision (30-26) vs John Lineker,

 

Fight Scores

  • TJ Dillashaw: 177/249 Strikes, 5/6 Takedowns, 1 Submission Attempts
  • John Lineker: 51/107 Strikes, 1/2 Takedowns, 0 Submission Attempts

 

FIGHT HIGHLIGHTS
  • TJ Dillashaw had a beautiful double leg takedown in the early first round
  • John Lineker came back with a right hand beautiful strike that saw him raising his hands in celebration
  • TJ Dillashaw and John Lineker went the three round distance

 

UFC 207 – TJ Dillashaw vs John Lineker fought on Dec 30, 2016, Kim wins match on a split decision against TJ Dillashaw
UFC 207 – TJ Dillashaw vs John Lineker RECAP

The fight started explosive with TJ Dillashaw showing his wrestling prowess taking John Lineker to the ground while John Lineker is quick on his feet and keeping his distance while striking. The second round however TJ Dillashaw brought him to the ground and was caught in half-guard; however from there he kept on pounding John Lineker. Lineker did not defend himself properly.

TJ Dillashaw kept on taking Lineker to the ground and it seems Lineker is very slow to even see it coming.

Lineker tried to get aggressive in the third round with body shots but this is mostly a night for TJ Dillashaw.

John Lineker’s corner

Urged to defend those takedowns.

TJ Dillashaw’s corner

“You did nothing wrong, it is perfect” – referring to the dominance in the second round.

TJ Dillashaw’s speech after winning
“That calf slicer is deep, it is going to hurt tomorrow”. “I am very happy, no one has dominated him like this before”. “He wants this belt back”. “I want a fight against Cruz, if I don’t get it, this game is rigged.”

Dominating ground and pound by TJ Dillashaw to Lineker on the 2nd round:

TJ Dillashaw post fight interview:

Historic milestones in UFC 207

  • None here

UFC 207 – TJ Dillashaw vs John Lineker Videos

to be udpated

UFC 207 – Dong Hyun Kim Wins by Split Decision vs Tarec Saffiedine

in UFC

Fight Info

  • UFC 207 – Dong Hyun Kim vs Tarec Saffiedine
  • Location: Las Vegas, Nevada SAT. DEC. 30, 2016
  • Dong Hyun Kim: 21-3-1
  • Tarec Saffiedine: 16-5-0

 

Dong Hyun Kim Wins by Split Decision vs Tarec Saffiedine, 30-27 Saffiedine, 29-28 Kim , 29-28 Kim

 

Fight Scores

  • Dong Hyun Kim: 20/53 Strikes, 10/43 Takedowns, 1 Submission Attempts
  • Tarec Saffiedine: 33/53 Strikes, 4/8 Takedowns, 1 Submission Attempts

 

FIGHT HIGHLIGHTS
  • Dong Hyun Kim made a powerful Judo takedown earlier in the 1st round
  • Tarec Saffiedine has survived takedowns by Dong Hyun Kim and has quickly gotten up
  • Dong Hyun Kim and Tarec Saffiedine went the three round distance

 

UFC 207 – Dong Hyun Kim vs Tarec Saffiedine fought on Dec 30, 2016, Kim wins match on a split decision against Dong Hyun Kim
UFC 207 – Dong Hyun Kim vs Tarec Saffiedine RECAP

Dong Kim has started in the first round using his Judo skills for the takedown but Tarec Saffiedine was able to get back especially with his standup and wrestling experience. Striking has been minimal in this first and mostly both are clinched throughout the match and ending up in defense for both of them.

Tarec Saffiedine’s corner

Urged to defend those takedowns.

Dong Hyun Kim’s corner

Urging and motivating to bring the fight on.

Tarec Saffiedine’s speech after winning
None shown, Kim however celebrated like a kid

Tarec Saffiedine vs Dong Hyun Kim third round highlights :

Historic milestones in UFC 207

  • None here

UFC 207 – Dong Hyun Kim vs Tarec Saffiedine Videos

to be udpated

UFC 207 – Ray Borg Wins by Decision vs Louis Smolka

in UFC

Fight Info

  • UFC 207 – Louis Smolka vs Ray Borg
  • Location: Las Vegas, Nevada SAT. DEC. 30, 2016
  • Louis Smolka: 11-2-0
  • Ray Borg: 9-2-0

 

Ray Borg Wins by Decision vs Louis Smolka, 30-27 30-26 30-26

 

Fight Scores

  • Louis Smolka: 20/53 Strikes, 10/43 Takedowns, 1 Submission Attempts
  • Ray Borg: 33/53 Strikes, 4/8 Takedowns, 1 Submission Attempts

 

FIGHT HIGHLIGHTS
  • Louis Smolka locked Ray Borg on an ankle lock that Ray said could have broken
  • Ray Borg landed a thunderous punch while on leg locked from Louis Smolka
  • Louis Smolka and Ray Borg went the three round distance

 

UFC 207 – Louis Smolka vs Ray Borg fought on Dec 30, 2016, Borg wins match on a decision against Louis Smolka
UFC 207 – LOUIS SMOLKA vs RAY BORG RECAP

Ray Borg is known as a back specialist and throughout the three rounds he has shown his grappling technique by transitioning to side mount, full mount and especially taking the back. Borg dominated most of the three rounds with a slight scare in the 2nd round where Louis Smolka was attempting a leg lock. Later on the break after the second round, the corner of Borg was talking about his ankle feeling broken. Louis Smolka mostly wasn’t able to do anything and could have been submitted as he was locked on a side mount choke by Borg.

Ray Borg’s corner

Ray Borg is told his corner that his ankle might have gotten broken.

Louis Smolka’s corner

He need to get back into the game

Ray Borg’s speech after winning
“You know I got the win, that is the most important. For those here who doesn’t know here, you know now, you know now.”

On his weight issue, “He will make adjustments”.

Ray Borg interview post-fight:

Historic milestones in UFC 200

  • Ray Borg announced to everyone that he should be known now

UFC 207 – Louis Smolka vs Ray Borg Videos

to be udpated

What The Hottest MMA Female Fighters Do on Christmas?

in UFC
Felice Herrig Christmas Stockings
Felice Herrig Christmas Stockings

Here we look out for what the hottest mma female fighters are doing on Christmas!

Joanna Jedrzejczyk beautiful headshot in front of her Christmas tree.

Joanna Jedrzejczyk showing us how to make Polish dumplings for Christmas Eve dinner.

Jessamyn Duke poses in front of a beautiful Christmas tree.

Jessica Penne wearing her Christmas hat!

View this post on Instagram

Wishing everyone a very Merry Christmas 🎁🎄❤

A post shared by Jessica Penne (@jessicapenne) on

Valerie Letourneau is hot on her PJs.

Kyra Gracie with her entire family.

Rachael Cummins showing her sexy pose on Christmas stockings.

Holly Holm with her lady friends on Christmas celebration.

View this post on Instagram

Never gets old hangin with these girls.

A post shared by Holly Holm (@hollyholm) on

Miesha Tate posing beautiful in front of her Christmas tree.

Miesha Tate posing with her friends in a festive environment.

View this post on Instagram

Merry Christmas everyone!!!

A post shared by Miesha Tate (@mieshatate) on

Lena Ovchynnikova in her sexy santa outfit.

Lena Ovchynnikova chilling outdoors with the Christmas tree with festive stuff.

Lena Ovchynnikova in her blue santa outfit.

Felice Herrig on her santa stockings.

View this post on Instagram

He see's you when you're sleeping

A post shared by Felice Herrig (@feliceherrig) on

Felice Herrig working out the speed ball wearing santa bikini.

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Have yourself a kick ass Christmas

A post shared by Felice Herrig (@feliceherrig) on

Felice Herrig showing off her biceps on santa outfit.

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Santa's Not fat this year

A post shared by Felice Herrig (@feliceherrig) on

Felice Herrig with another pose on her Santa bikini.

View this post on Instagram

#FELICENAVIDAD

A post shared by Felice Herrig (@feliceherrig) on

How can you Build your Body Muscles at Home?

in Fitness
How can you build your-body muscles at home
Eat right, sleep right! Exercise is a must!
Help build your body build lean muscles by doing exercise even at home.
With that in mind, here are six exercises that will have you building muscle and looking great in no time:
Running or Walking. This is the easiest and simplest form of exercise, at home you move a lot from kitchen to living room, getting up stairs and down or running around the village. These exercises helps you strengthen your muscles on your legs, also a very good routine for cardio. 30 minutes running/walking can go a long way.
Squats. You can do this even while watching TV at home or while playing with your kids. Squats help you build muscles on your gluteus and butt area. You can use some weight for more intense workout. Do at least 25x in the morning and before getting to bed.
Push-ups. Find a flat surface at home and workout those arms. Push-ups helps build and strengthen muscles in your triceps area and midsections of your body. There are so many ways to do pushups and sometimes this routine is use for punishment or form of discipline in military or sports. Try to do at least 10 push-ups or as many as you can.
Crunches. It is also fun to do crunches in bed in the morning or before bed time. Crunches is an abdominal exercise works on midsection area and some part lower body like the hips. The abdominal crunch is a classic core strength exercise. Do some 10x or as many as you can.
Walking lunges. Add spice on your walking routine and do lunges. This exercise helps you build lean muscles on your hips, gluts and legs. There are different ways to do lunges like side lunges (using left and right foot) and classic lunges (front and back lunges). Try at least 20 each side or as many as you can.
Triceps dips. This exercise is a basic body weight that doesn’t require much of equipment. It is easy to tone muscles on your arms from shoulders to your elbows. You can always do them on the ground at least 20x or as many as you can.
Eating the right amount of calories and exercising these routines will jumpstart your muscle building process.
Try to lift progressively and alter your routines sometime.
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