MMA Training For Those With Hiatus Hernia Symptoms

For those suffering hiatus hernia symptoms Mixed Martial Arts training can assist as part of a plan for natural treatment. However martial arts and MMA fans who have found themselves with a hiatal hernia need to be careful when and how they train to avoid triggering symptoms.

Those with acid reflux problems like GERD, acid reflux disease and hiatus hernias MMA training and diet can sometimes be a challenge. Though at the same time sufferers from these conditions can greatly benefit from martial arts training even if they never plan on jumping into the UFC octagon. Obviously the training, exercise and a healthy diet can even help prevent many other health problems from developing.

Hiatal hernia symptoms just like GERD and acid reflux include regurgitation of stomach acid and stomach contents (food and liquid), heartburn and chest pain. A large part of the battle with hiatus hernia symptoms involves diet and exercise which are also two of the biggest factors in Mixed Martial Arts training.

If you have been training heavily or have been taking part in MMA competitions and have been experiencing symptoms, you may have a hiatal hernia and not know it. Diagnosis can be performed by a doctor using an s-ay. A hiatus hernia occurs when part of the stomach and the lower esophagus slides up through the hiatus (hole) in the diaphragm. Or when part of the stomach squeezes up through the hiatus next to the oesophagus. Those with a hiatal hernia need to be careful not to do themselves further injury. But building strength in core muscle can help prevent getting a hernia and help with symptoms. The potential link between GERD and hiatus hernias means those with a hiatal hernia should spend extra time focusing on the center body and abdominal.

Part of the root cause of hiatus hernia symptoms is digestion. Exercise and training promote better digestion and a good metabolism. This will prevent food from sitting in the stomach too long and creating the potential for heartburn. This doesn’t have to mean grueling training for hours on end, but hitting a martial arts other workout class or the gym for 30-60 minutes 3-5 times a week can go a long way towards helping hiatus hernia symptoms as well as regular walks. If you suffer from gastro-esophageal reflux disease (GERD), acid reflux or other hiatus hernia symptoms you need to be careful when you work out. Avoid working out after meals as bending over or laying down can trigger hiatus hernia symptoms.

Diet can often appear like an issue for those who are serious about their MMA training and that have hiatus hernia symptoms. It may seem like the goals you want to achieve and what it takes to avoid irritating symptoms requires two opposite diets. Because it is highly acid foods like eggs and meat that are the worst culprits for causing high production of stomach acid, but are the same foods that are favoured by those desiring to pack on muscle. …

Boxing – Much More Than Physical Exercise

If you want to improve your health and physical fitness a boxing training program may be what you are looking for. As well as building body strength and fitness it can also go a long way to improve your personal confidence. Of course, by taking part in boxing workouts you will also improve your fighting form.

People who have tried boxing as a form of exercise find it to have very positive results, arms and legs usually gain a lot of strength and become more defined in shape. However, the benefits are not all physical. People also find that they gain a greater sense of inner strength and feel more emotionally balanced.

Boxing as a form of training and exercise became part of the large fitness training arena a few years ago. Great benefits can be found from boxing workouts on muscle toning and the cardiovascular system. It was the release of many videos featuring Tae bo and kick boxing workouts that made boxing rise in popularity.

The many innovative variations on boxing such as power punches, defence and punch and kick exercises have all the components of aerobic exercise. As you progress you will find your strength will build along with your confidence as you are taught how to execute punch and kick moves more effectively for a far more intense workout.

Kicks and punches which are performed in various combinations on blocks are done with an imaginary opponent, you have no doubt seen this many times on television etc. where the participant through punches and kicks into the air. There are also training facilities where there is the necessary equipment such as punch bags and so on. In some cases there may even be a real opponent to hit, they have very good padding on their hands of course!

Cardin kick boxing gives many more benefits other than the physical factors, it is an excellent way to burn off excess calories. In just one hour of kick boxing you can expect to use in the region of between 350 and 500 calories. It is also very good for maintaining a good heart rate of somewhere between 75{5807dd84655f4134ecd9e5329f6029a509ca345e8618f0c2e20323bdeed6de70} and 85{5807dd84655f4134ecd9e5329f6029a509ca345e8618f0c2e20323bdeed6de70}. This has been proven to be the ideal rate for anyone in training or exercising.

Boxing as exercise is beneficial for the whole body. As well as increasing arm and leg strength through the repeated sparring and jogging whilst punching at the same time,it also helps increase resistance and strength whilst greatly enhancing the reflexes and flexibility of all your muscles.

The workouts involved help to greatly enhance balance and co-ordination which in turn gives you body great form and increased stability and also allows joint movements to be more flexible giving fantastic results in physical fitness.

There are many benefits to be gained from all types of boxing training, that is on top of the physical benefits. In the training process you will learn a great deal about defence skills which, in today’s world could prove to be …

Vitalish Bbege: Uganda’s Amateur Power Punching Champion and the Boxing Wins in Germany

American boxer Michael Gerard “Iron Mike” Tyson was born in the New York City borough Brooklyn on June 30th 1966. The ferocity and intimidating style of Tyson involved a series of rapid knockout wins that lead to his becoming the youngest heavyweight champion of the world in 1986. Ten years after Mike Tyson was born, a young Ugandan boxer Vitalis (Vitalish) Bbege, who had quickly acquired the equivalent of a national Tyson-like ferocious boxing image, was scheduled to represent Uganda at the 1976 Olympics to be held in Montreal from July 18th to 31st. Among the boxers on the Uganda team were future national boxing legends John Baker Muwanga (bantamweight) and featherweight Cornelius Boza-Edwards (Bbosa). Vitalish Bbege was scheduled to be Uganda’s welterweight competitor. Many African and other countries politically boycotted the 1976 around the starting of these Olympics. The scheduled preliminary bouts involving boycotting nations’ boxers were ruled walkovers in favor of the opponents of the non-boycotting nations.

In retrospect, Bbege had widely acquired his national brutal rapid knockout reputation during the 1974 African Amateur Boxing Championships that just so happened to be held in Bbege’s Uganda home territory. The boxing tournament took place in Kampala in November. Welterweight Bbege quickly disposed of all his opponents by early knockout, save for the audacious and strong Prince of Egypt who persistently held on until the end. Young and relatively unknown Bbege was quickly in the books as Africa’s amateur welterweight boxing champion. For decades, his name has remained legendary in Uganda and as synonymous with not only boxers, but also with belligerent and hard hitting regular people.

Bbege, as a welterweight represented Uganda at the Pre-Olympic Boxing Tournament in Montreal from November 27th to December 1st 1975. In the quarter-finals, on November 27th, the referee stopped Nico Jeurissen from Bbege’s onslaught, in the very first round. Bbege, in the semi-finals on November 29th, true to fashion, knocked out Leo Pelletier of Canada in the second round. But the finals, on December 1st, were not fruitful for Bbege. Bbege was defeated by Yoshifumi Seki of Japan with the referee stopping the fight in the first round. Bbege went home with the silver medal. And so did heavyweight Jacob Odonga, another Ugandan who was technically knocked out in the finals (by Hocine Tafer of France). The only other Ugandan contestant at this tournament was Mustapha Wasajja. He won the gold medal after outpointing Bryan Gibson of Canada.

After the 1976 Olympic boycott, Vitalish Bbege soon moved to the then West Germany (Federal Republic of Germany-FRG) where they would be more lucrative boxing opportunities for him. He remained an amateur boxer and never boxed professionally. He joined the Sparta Flensburg Boxing Club (BC Flensburg) in the city Flensburg where he still resides and is a fitness and boxing trainer.

Representing Sparta Flensburg (BC Flensburg), Bbege won numerous annual Schleswig-Holstein Amateur Boxing Association (SHABV) titles from the late 1970’s to the late 1980’s. In 1979, Bbege won the SHABV amateur middleweight (75kg) title, the …

Be Successful in Boxing

There is a popular misconception that weight training is not for boxers as you will lose mobility and become muscle bound. There is not even an iota of truth in this assertion… Research has shown that a properly designed weight program can increase the range of motion as well as speed and power. Muscular endurance and strength are both improved through weight training and if you want to succeed in boxing, you should find time for a good weight training routine. It is important to remember that you must train in a manner that is specific to boxing which is mostly anaerobic in nature therefore our training must be oriented accordingly.

Today’s boxers are bigger, faster, and stronger. The act of throwing punches, round after round, while contending with an attacking opponent is a daunting task. Boxing is arguably the most physically demanding sport of all. As a boxer, you must punch, slip, and block with flash movements and lightening speed. A boxer must be prepared to fight with intensity and untiringly round after round. You must have the stamina to throw the same hard punches in the last round that you started with in round one.

A boxer must opt for a sport specific training if he wishes to be successful inside the ring. Many old-school trainers strangely preach the importance of long, early morning roadwork sessions. The great majority of boxers today still run 4 or 5 miles on a daily basis. These long aerobic running sessions does precious nothing to prepare the boxer for the physical demands he will face inside the ring.

One of the best ways to condition the body for boxing is through what may be called interval running. Intervals consist of intense, sustained running for a predetermined distance or time. The general interval running for boxers consist of distances of 200, 400, 600, and 800 meters. Amateur boxers fight two-minute rounds. These boxers must be prepared to fight hard for the duration of the round. The 600-meter interval will meet the anaerobic demands imposed upon the body during the bout. As you are aware, most professional fighters fight for three-minute rounds. The 800-meter interval is ideal for these boxers. A general rule of thumb is to run one more interval than the number of rounds you will be boxing. For example, if you are fighting a four round bout, it makes sense to run five intervals.

It is best to run intervals 2 or 3 days per week. These workouts are intense in nature and your body will therefore need adequate time to rest and recover. You should not run intense intervals on days that you will be sparring as you have to enter the ring with a fresh pair of legs. This sample workout should integrate shadow boxing, sustained running, and 100-meter sprints. A similar program has been used at many US Olympic training camps. A weekly running program should consist of intervals, sprints, and an occasional aerobic run. One or two …

Most Martial Arts & Self Defense Programs Are Totally Wrong for Women and Middle-Aged Men!

Regardless of whether or not you’ve trained in a formal self defense class or martial arts program, I’m sure that you have the same perception of the trained martial artist as young, male, fit, and very athletic. And yet, these guys are actually the least likely to be attacked in a self defense situation.

While they are the “most” likely to get into a fight, or to be attracted to the allure and fame of sport karate or mixed martial arts – they are not the typically victim of a street self defense attack.

This article discusses this, and several other reasons why most self defense and martial arts programs are wrong when it comes to arming women and older men with the skills necessary for effective self defense against a real attack from a real world attacker.

As pointed out in the self defense book called, “The Karate-Myth,” there are certain myths and misconceptions that our society has, as a whole, that get in the way of your learning effective, real-world self defense. One of these is the idea that just because someone has a black belt in this or that martial art, automatically means that he or she can defend themselves against an enraged attacker or street criminal.

Sorry. Just not so.

In fact, many martial arts systems are not focused on modern, real-world self defense.

The execution of some really cool skills… yes.

Self protection… no.

The reality is that, for women, the concept of self defense is a very difficult subject. Not because there is no defending themselves in a women’s self defense situation, but because even the best scenario includes the male attacker being about two and half times stronger than the female victim!

It’s true. If you were to stand a man and a woman, side-by-side, and all things were equal…

Same height, weight, size

Same fitness level

Same state of health, in fact…

All things considered…

She would still be outgunned by a ratio of 2 to 1!

And, when we think about the average man or woman of middle age, we get the idea that they probably…

Aren’t very fit, athletic, or quick

Haven’t exercised since high-school (if they were active then), or…

Are very conservative when it comes to dealing with aggression or wanting to fight

That means that, regardless of how committed they are to learning to defend themselves, the least likely they are to remain in a program that tries to turn them into the equivalent of a 20 year old male.

Probably explains why the typical, middle aged man or woman drops out of martial arts training within the first 100 days. In fact, studies where these folks were interviewed show that it was because there was not real world self defense training being offered that matched what these students knew they would be facing if they were really ever attacked.

The point here is that, if you’re serious about self defense, and you can relate to what …

Watching Manny Pacquiao train in the Philippines

The next time somebody says that it’s a small world please ignore him. Take it from me, having just done a whirlwind tour to the Philippines, then to New York, followed by a trip to Tampa, it’s still a very big world.

I recently visited the training camps of both pound-for-pound champion Manny Pacquiao in the Philippines, and WBO titleholder champion Miguel Cotto in Florida. Since my first visit was to Baguio in the northern part of Luzon, where Manny is training, I will tell you about my impressions of Manny’s preparations in this article. In my next column, I’ll do the same about Miguel’s training base in Tampa.

To get to Baguio, one must first fly to Manila, the country’s capital. Philippine Airlines has a regular daily flight direct to Manila that includes a one-hour stop in Vancouver, Canada. Its rates are reasonable and the service is excellent.

The plane arrives in Manila at approximately 5 a.m., and the drive to Baguio takes four to five hours, depending on traffic. Only part of the drive is on a regular highway, after which the road continues through one small town after another with traffic moving very slowly. About one hour before arriving in Baguio, the scenery becomes spectacular. Green mountains and valley vistas highlight beautiful scenic views of the China Sea.

Baguio itself is a mountain town 5,000 feet above sea level. It was built by the United States after taking control of the Philippines from Spain after the Spanish American War. Our government constructed Camp John Hay, a beautiful recreational area with huge pine trees, a great golf course and other amenities. It served as a rest and recreation area for U.S. servicemen in Asia until 1990, when it was transferred to the Filipino government.

Camp John Hay now houses the Manor, a luxury hotel constructed entirely from Canadian logs. This is a very popular summer vacation resort for the Manila elite. Freddie Roach, Manny’s trainer and Alex Ariza, his conditioning guru, were both ensconced at the Manor when I arrived.

Pacquiao, on the other hand, chose to stay in a hotel in town which housed the gym in which he was training. If Freddie’s hotel rated five stars, which it does, Manny’s hotel was so awful it would not even get one star. If there was a minus category, it would rate a minus five. But there is no accounting for taste. Manny was happy as a clam at his hotel and refused constant requests to move to the more luxurious Manor Hotel where the rest of us stayed.

The gym that Manny trained in was not much different from the Wild Card Gym in Hollywood, California, so I could see right away why Manny and Freddie felt so comfortable training there. The residents of Baguio respected the rules with regards to private workouts, enabling Manny to train in relative solitude. On the other hand, the morning runs were quite different. Manny would start at five in the …

"The Toe-Hold Club" or "A Case Study on How to Start Your Own Catch Wrestling Group"

Win the best two of three via pin or submission.

No point system; it is a win, lose, or draw format.

Each fall is a minimum of 12 minutes long.

Now during practice, you will want to focus on repetition of the basics through drilling. This will minimize injury and build confidence in the movements among you and your guys. Your drills should address the following basics:

1) Conditioning

2) How to use gravity against your opponent

3) Basic and best positions, transitions, and rides

4) Escapes and reversals

5) Takedowns

6) Pins

7) Concession holds (submissions)

I will expand upon each of these in future blogs. But in order to practice, you must first have a place with a mat and a few guys that are interested.

Try asking around at local high schools or martial arts dojos that have extra space. I started my first club in 2002 at a small boxing gym in Venice, California. I paid the owner $400 a month for use of his facility for a few hours a couple times a week. Most recently I have been able to work out an arrangement with a local high school that has a great freestyle club. With the exploding popularity of Mixed Martial Arts, Catch Wrestling is a great compliment to any wrestling program.

It is crucial that you get martial art insurance (I use , they are great. Tell them Scientific Wrestling sent you!) to protect yourself, your club members, and the owner of the space you are using.

Once you have a space and insurance, then you need to beat the drum and get some people interested in wrestling to show up. You can use craigslist, myspace, flyers, etc. Just be honest and tell them what they can expect!

If you ever have any questions, just send me an email…

7-Day Meal Plan For Professional Soccer Players

We all know that playing professional soccer requires a big commitment for both physical training and mentally. However, the same is to be said for a food commitment and eating well. How you eat will depend on your performance both on and off of the soccer field; plus before and after the match.

Below are some specialized soccer meals for a week. For professional soccer players.


  • Breakfast: 1 cup powdered chocolate milk, breakfast cereals and a banana.
  • Lunch: Spaghetti, Beef filet with potato and tomato, and fruit salad.
  • Snack: Sandwich with ham and an orange juice.
  • Dinner: Vegetable soup, omelet, rice, and apple pie.


  • Breakfast: 1 cup powdered chocolate milk, Toasted bread with olive oil and tomato, and an orange juice.
  • Lunch: Lentils Beans, bread crumb chicken fillet with mushrooms, and a yogurt with sugar.
  • Snack: Peanut butter sandwich and a fruit juice.
  • Dinner: Mixed salad, Salmon in sauce with fried potatoes, and strawberries with cream and sugar.


  • Breakfast: 1 cup powdered chocolate milk, toast with butter and ham, and a fruit juice.
  • Lunch: Rice with vegetables, pork loin steak undressed breaded with lettuce and a yogurt with sugar.
  • Afternoon Snack: Cheese sub or sandwich and an orange juice.
  • Dinner: Mixed vegetables with peas with ham, grilled hen with lettuce and corn, and a yogurt.


  • Breakfast: a glass of chocolate milk powder, biscuits with butter and jam, and an orange juice.
  • Lunch: Cooked beans, Fried fish with lettuce and tomato, and Pineapple with honey
  • Snack: Ham sandwich.
  • Dinner: Mashed vegetables and grilled garlic & shrimp and plain yogurt with sugar.


  • Breakfast: 1 cup powdered chocolate milk, Toasted bread with olive oil and tomato, and fruit salad.
  • Lunch: salad from the garden, rice with squid in its ink, and a custard.
  • Snack: Cottage cheese with honey and a banana.
  • Dinner: Noodle soup, sea bass baked with roast potatoes and two kiwis.


  • Breakfast: 1 yogurt cereal, homemade biscuit, and a fresh orange juice.
  • Lunch: Pasta a la carbonara, veal steak with fresh tomato and corn, and two tangerines.
  • Snack: Sandwich with serrano ham with fresh tomato and a fruit juice.
  • Dinner: vegetable soup, swordfish with mashed potatoes and a yoghurt with sugar.


  • Breakfast: 1 cup powdered chocolate milk, a croissant with jam and a fresh orange juice.
  • Lunch: Fried eggplant, Roasted chicken with mixed salad, and an apple with cheese.
  • Afternoon Snack: Egg Omelet (preferably yoak)
  • Dinner: Cream of spinach soup, Baked chicken with roasted tomato and a natural yogurt with sugar.

Boxing Techniques – The Different Types of Punches

In boxing defence and offence are achieved via the padded fists. Generally four types of punches exist. All other punches are basically variants of the below. If a boxer is right handed, his lead foot will be his left, and vice versa – the leading hand providing faster punches, the rear conversely used for power punches (more power is employed with the rear hand through weight distribution and greater momentum).


This is a quick forward punch thrown with the lead hand. The power comes from a quarter-rotation of the shoulders, while the position of the fist rotates through 180 degrees, bringing the lead shoulder up to guard the chin. This is the most important punch in a boxer’s arsenal as it is extremely quick and requires very little shift in stance compared to the other punches. It is the punch that has the longest reach. Thus, it is used as a tool to gauge distances and set up follow up punches: if the jab is thrown but does not connect with the opponent, then the target is too far away.

As a tool to keep the opponent from moving in, the jab can be thrown repeatedly in front of the opponent so they cannot advance. As a tool to test the opponent’s defences, it can be thrown early on in a bout to measure the effectiveness, speed, and style of an opponent’s defences.


This punch is thrown in a side arc with a bent arm. It can be thrown with either hand but is typically a lead hand punch. The boxer shifts the weight into the back foot, while rotating the hips and pivoting the foot toward the back, causing the arm to swing with the body in a lead hand hook. The power in a hook comes from the explosive rotation of the hips and shoulders allowing a large amount of bodyweight to be thrown behind the punch.

The classic hook is thrown in a horizontal plane, but the punch can also be thrown at a 45 degree angle (a “Mexican hook” or “shovel hook” or “hook to the ribs”), blending into the uppercut – practically halfway between the two, this punch is aimed at the rib cage (ideally just underneath).

Hooks are not parried but rather bobbed/rolled or simply blocked with the boxers guard against the head. This is very useful when aimed for the head or for the ribs or solar plexus, as the force from the hook tends to travel through a blocked head better than a jab.


This punch is thrown upwards with either hand (although a rear hand uppercut is marginally more common). The uppercut travels vertically up the opponent’s chest, underneath the guard and makes contact with the chin.

The power in the uppercut comes from the legs and hips. This can be a devastating power punch because even if it does not connect with the chin itself, it tends to lift up the chin of the opponent, which opens …

The 8 Basic Punches Of Western Boxing

The sport of western boxing has had a lot of fans since the early days of the late 19th century in America. Even when organized public fighting matches were still considered a crime punishable by time in jail and a fine they drew a horde of spectators. But then again, who doesn’t love a good fight?

Fighting way back then looked a whole lot different than fighting currently does. Over the years more science and research has been done, into human movement and fitness. The upright postures with hands held low that make early boxing easy to identify have been changed over the years.

In the 21st century, fighters appear more fluid, more aggressive, and in a crouched stance. Legs bent, body weight forward on toes. Unlike the fighters of yesteryear, today, a fighter today uses his hands as well as shoulders to obscure and protect that path that leads right to the “kisser”, or “button”.

The fighters main weapons continue to be his hands, while they also use a lot of holding, pushing, and leaning on strategies to wear down their opponent. With those weapons, there is generally an arsenal of 8 specific punches that a good fighter will develop. From these eight punches there is an incredible array of “combinations” that can be thrown as he tries to get past the defenses of the opponent in the opposite corner.

This list is a brief description of those 8 punches of boxing:

  1. “The Jab”. This punch is thrown from the lead hand. It’s quick, sometimes powerful and is used either to “keep your opponent off of you”, or to judge his distance while setting up a power punch.
  2. “The Cross”. This punch is from the rear hand and is a straight power punch. Usually used as a counter when your opponent throws a punch from the opposite side.
  3. “The Hook To The Jaw”. This punch comes from the lead hand from the side while keeping your elbow bent. The object is to come around the defense and connect with the side of the opponents face. The hook carries a lot of knock out power.
  4. “Rear Hand Hook”. Similar to the previous, because this punch comes from the rear, it’s generally used as a counter punch when your opponent has “left himself open”. The target could be the head as well as the body.
  5. “Lead Hook To the Body”. Again, from the lead hand “hooking” into the body. The target is mostly the ribs or kidney. This particular punch is so devastating that it, when landing successfully, has ended many, many fights with opponent still conscious.
  6. “The Overhand Punch”. This punch is a power punch also. It comes from the rear hand. It’s similar to the cross, however, it has a slight arcing motion to it. The purpose of this punch is go over the opponents targeting the face of the opponent. Imagine a baseball pitcher’s form and you’ll have the basic concept.
  7. “Lead Hand Uppercut”. The uppercut is used