Astoria Boxing Club » Blog

Everybody’s got one

Jaime — Fri, 13 Aug 2010 15:36:07 +0000

So I’ve fallen in love with this trainer from Arizona, Bret Contreras. He’s known as the “Glute Guy” as he’s has great success in training people and is know for his “ass development”. He works mainly in sports conditioning, training athletes. He’s also an avid blogger and has a huge following of readers, one of them being me.

On Facebook a very famous fitness model, Jamie Eason was talking about him, and her post got a huge reaction from alot of different people, some good, and some bad. In response he blog in answer to the comments on Facebook: http://bretcontreras.wordpress.com/2010/08/09/will-the-real-glute-guy-please-stand-up/

This post just cracked me up. Not because I think it’s all that funny, but just because it hit’s close to home, as we fellow boxers all know. Everyone has to have their opinion and apparently everyone is an expert.

I get it all the time; after an awesome win in a boxing match I get at least 5 or 6 people (sometimes other coaches) come up to me and say “good job, but you should have done this or that. You need to work on your conditioning more, and do more road work!” Everyone has to get in their two cent’s.

Hey man, the proof is in the pudding! The way I see it, if you’re winning, you must be doing something right! And as for what I should be doing, I guarantee you, I’ve done it all. I’m quite sure that I do more roadwork then the average competitive RUNNER. And as for conditioning, I currently have a conditioning coach, who I work with once a week, I do conditioning 4 times a week. I’ve also trained with professional body builders, sports therapists and fitness competitors. So I’d like to think I’m pretty well versed in what’s out there.

The nice thing about being involved in this sport for so long (and having tried every method out there available) is eventually you get to know your body quite well and you begin to realize what works best for you. For instance, I need to keep my conditioning light and fast, otherwise I gain to much weight and get really slow. I also find that I do better on a higher carb diet (as appose to a higher protein diet), as strangely enough I am able to manage my weight like this. I know I have a very defensive style of boxing and that works best for me. I’m also quite happy to work on the inside, despite my height and reach. Of course, this is just me and I would never say it’s the be all end all.

But the advantage of knowing your self well is that you can take all the “know it all’s” comments, sift through them and select those few that could benefit you. The worst thing an athlete can do is be closed minded to something, but at the same time it’s important that they realize the advice isn’t the be all, end all (Unless it’s coming from my husband/coach, or so he would think )

Anyway, I love this guys blog, his advice advice is golden, and I intend to totally blog and twitter about him from now on! Thanks!

Fat Loss Diet – Stollen from Oxygen

Jaime — Sun, 08 Aug 2010 17:49:14 +0000

So I stole this diet from Oxygen magazine, it’s not one of my own. Although I question the lack of protein in it I’m currently giving it a shot and have already lost 4lbs in 1 week, so I guess it’s okay. I’d suggest that after you’re done with this diet that you stick to something similar to week 3. I’ll let you know how my progress goes.

Week 1: Meal 1	Meal 2	Meal 3	Meal 4	Meal 5	Meal 6
3/4c cooked oatmeal,not instant 1 orange or banana	1 apple	1/2c rice 4oz chicken breast or fish, grilled 1c squash or zucchini	2c celery 1tbs natural nut butter	6oz fish or chicken 1c zucchini 1c asparagus 3c salad 1tbs balsamic vin.	1c mixed berries
Week 2: Meal 1	Meal 2	Meal 3	Meal 4	Meal 5	Meal 6
3/4c cooked oatmeal,not instant 1 orange or banana	2c celery or 8-10 cherry tomatoes	1/2 backed potato 4oz chicken or fish 2c spinach	2c celery or 1 bell pepper 1tbs natural nut butter	6oz fish or chicken 1c zucchini 1c asparagus 3c salad 1tbs balsamic vin.
Week 3: Meal 1	Meal 2	Meal 3	Meal 4	Meal 5	Meal 6
1 egg 3 egg whites 2c mixed bell peppers	2c celery 1tbs natural nut butter	1c squash or zuccini 4oz chicken or fish 3c spinach 1c asparagus 1tbs low calorie dressing	2c celery 1tbs natural nut butter	2oz tuna 1c mixed bell peppers	6oz chicken or fish 1c zucchini 1csteamed tomatoes 3c salad

Summer time eating plan

Jaime — Thu, 29 Jul 2010 14:17:23 +0000

This is how I’m currently eating. It’s tapered to summer foods like berries and salads, which I love. I’ve also switched around my complex carbs (rice, pasta, oatmeal). I’m really enjoying this diet, even though it’s fairly consistent through the week. I try to give myself a 40:40:20 (protein: carbs: fats) split to help me build muscle and give me lots of energy. I usually end up eating about 47% protein with is just fine with me. You will want to eat at least the same amount of protein in grams as your body weight in lbs or more (+30 – 40g). So if you’re 130lbs you’ll want to eat at least 130g of protein a day up to 170g. I eat over 160g of protein because I’m so active (so if you’re a boxer or athlete this may be wise for you to do as well).

Feel free to substatue items on the list each day. If you have any questions you can email me at info@astoriaboxing.ca

Meat / Protein

Fats

Starchy Carbs

Fibrous Carbs (fruits and veggies)

120g chicken breast

120g ground turkey breast

100g shrimp, prawns or scallops

100g salmon, halibut, cod

1tbs Natural Peanut Butter

1tbs Almond Butter

1tbs Coconut oil (I cook with this instead of canola oil or use it on salads with balsamic vinegar instead of dressing)

1tbs olive oil (for cooking)

1/4c of nuts (not salted)

1/3c Oats

2 brown rice cakes

1/4c brown rice

1/4c whole wheat couscous

1/4c whole wheat pasta

50g potato

50g sweet potato

1c berries – any kind

1 piece of fruit – apple, banana, orange, etc…

2c salad

1c veggies – peppers, beans, asparagus, peas, carrots, etc…

BREAKFAST

Oatmeal pancakes and egg whites:

1/3c oats – this is your starchy carb

Bananas – this is your fibrous carb

1c egg whites (I use 1/3c for the pancakes and the rest to eat) – Protein

Coffee (or tea or water)

1tbs Natural Peanut butter (to spead on top) – Fat

SNACK

Protein Smoothie:

1c Milk, nonfat – Protein

1 scoop Protein Powder – Protein

Peaches, raw – fibrous carb

1tsp cinimon

LUNCH

120g Skinless Chicken Breast – Protein

2c Spinach, raw fibrous carb

2tbs Bolthouse Honey Mustard Dressing (any Bolthouse dressing is low in fat and cals and really tasty) – Fat

SNACK

1 tbs Honey – starchy carb

2tbs Natural Peanut butter – Fat

2 rice cakes, brown rice – starchy carb

1/2c Cheese, cottage, non-fat – Protein

1/4c Blueberries – fibrous carb

1/4c raspberries – fibrous carb

DINNER

100g shrimp – Protein

1/2c snap peas – fibrous carb

1/2c red or yellow peppers – fibrous carb

1tbs low sodium soy sauce

1/4c multigrain couscouse or brown rice – starchy carb

SNACK

1/4c blueberries – fibrous carb

1/4c raspberries – fibrous carb

Fat Free Greek Yogurt (Liberte is what I get) – Protein

About 1400 Calories | 27g Fat | 160g Proteine | 130g Carbs

My 4 week conditioning program (weights)

Jaime — Wed, 28 Jul 2010 20:34:27 +0000

I’m now coming to a finish with my current weight program. I’ve never really liked weights, but I’ve actually really gotten into this. I keep myself pretty busy with a 4 day program, however I do it 2 days on, one day rest, then two days on again. It’s pretty intence as I end up training about 5 days/week, but I enjoy it.

I also do sprints as my cardio, rather then doing a long cardio session. I find this gets my heart rate up and keeps it high for my whole workout. Because I’m trying to burn fat I do cardio first but if you want to build muscle you should do it after weights (if you’re not to tired).

Here’s my workout:

Day 1:
Weighted squats
Sumo squat
Walking lunges
Leg extensions
Step ups
Leg press
Toe press
Seated calf raises

Day 2: Chest & Tris
Bench Press
Incline press
Incline DB flys
Tri push downs
Tri cable extensions
Bench Dips with weight (med ball)

Day 3: Hams, Butt & Shoulders (My fav day!)
Cable kickbacks
Bridge with weight (med ball)
Stiff leg dead lifts
leg curls
weighted hip extensions
Alt side lat raises
Alt front lat raises
DB shoulder press
Reverse cable flys

Day 4: Back & Bi
lat pull down
seated rows
single arm row
dumbbell alternating curls
incline hammer curls
cable curls

When did it all stop being fun?

Jaime — Tue, 20 Jul 2010 13:47:17 +0000

Last night my husband came home from the boxing gym (I’m enjoying a relaxing week off due to burnout) and told me about how we recently had a young man join our gym after a disappointing experience with another club. He was entered into his first fight on a card and was matched up with a contender 14lbs heavier. None of the coaches said anything and the official in charge aloud this to take place (There is suppose to be no more then 7lbs weight difference). Regardless to say this young man was beaten and knocked out… for his very first fight! This didn’t happen because he was ill experiences – as a novice can go, but because the ones “in charge” made poor and unsafe decisions. Because of their lack of concern for safety this young mans impression of the sport was immediately bad, and any chance of him experiencing a fun, exciting first bout was lost on the unfairness of the match up and the disregard for the rules.

So when did this sport stop being fun? I seriously pondered this last night with Dave. Because I remember a time when I actually was enjoying and having fun participating in this sport. (Now, if you’re currently sitting there saying “well quit complaining Jaime and stop boxing” then maybe you should reread this post, because you’re totally missing the point!) Seriously thought, I think there were a number of years when this sport was alot of fun for me. I enjoyed going to shows, seeing all the people involved and getting in the ring to fight and win.

Don’t get me wrong, I still love to compete. However now my biggest concern isn’t ‘am I going to win’, it’s ‘am I going to get robbed’ because those who are the decision makes may not “like” me. My biggest fear is that I won’t be judged fairly in provincial competition because someone wanted to “teach me a lesson”. And we’ve all seen it before. Most of us who have fought have been given an unfair decision, but lately I’ve seen more and more decisions made on the bias feeling and rules conformed to suit the “rule makers”.

It truthfully makes me question my involvement in this amateur sport. On many occasions I’ve stated that I’m “going pro”, or even considered joining a different association (I think I’d kick ass in MMA ). But then I have to ask myself, what about my dreams? What about my goals for 2012. Haven’t I always said I’m going to work as hard as I can and get as close as I can to going to the Olympics in 2012, and then go pro for a year and then settle down. So do I toss that all away because this sport has now become mainly about the politics and the unfair rules or do I bite down, play my part and do my best, even when I feel hopelessness and emptiness is in store for this sport.

Healthy, delicious Indian Bhurtha (eggplant)

Jaime — Tue, 20 Jul 2010 02:20:43 +0000

I decided to try and make a health version of Bhurtha. I changed the spice amount a bit and MAN did I score on taste points! I usually serve this dish with chicken and 1/4c of whole wheat couscous! I LOVE couscous although Dave thinks it taste like a cereal box. But then the man lives off of beer and pork chops!

Ingredients

1 eggplant
2 tablespoons vegetable oil (I use coconut oil, but olive or canola is fine)
1 teaspoon cumin seeds
1 medium onion, sliced
1 teaspoon chopped fresh ginger
1 large tomato - diced
1 clove garlic, minced
1 teaspoon ground turmeric
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon cayenne pepper
1/2 cup peas
1/2 cup chick peas

Directions:

1. Microwave eggplant for about 5 – 7 min until the flesh is soft and the skin is blistering off. Turn as needed for even cooking. Cut the eggplant in half lengthwise, and scoop the flesh out of the skin. Discard the skin; chop up the flesh, and set aside.

2. Heat the oil in a large skillet or wok over medium-high heat. Add the cumin seeds, and let them crackle for a few seconds and turn golden brown. Be careful not to burn them. Add the onion, ginger and garlic; cook and stir until tender.Stir in the tomato, and season with turmeric, ground cumin, ground coriander, cayenne pepper. Cook and stir for a few minutes.

3. Place the eggplant pieces in the skillet as well as peas, and cook for 10 to 15 minutes so some of the moisture evaporates. Taste, and adjust seasonings if desired. Cover over chicken, brown rice or couscous, and serve.

Apple Drop Scones

Jaime — Sat, 22 May 2010 16:12:30 +0000

These are my special treat… Tastes like I’m eating something that’s bad for me. And with only 40 cal and 5g or carbs you can’t go wrong… By the way, if you haven’t noticed I use my magic bullet blender for most of my recipes so I’d suggest you buy one.

Apple Drop Scones

1c spelt flour

3/4 c oat flour (I just grind up oats in my magic bullet)

4tbs baking powder

1tsp cinnamon

½ tsp baking soda

1/8 tsp sea salt

2 tbsp honey

¼ cup olive oil (but I use macadamia nut oil or coconut oil)

1 c non- fat plain yogurt

1 c apples, unpeeled, shredded with a grater

Sweet oat topping

1/4c oats

1tsp oil

1tsp organic evaporated cane juice or sucanat (cane sugar)

Preheat oven to 400 Degrees F

Wisk together dry ingredients
In separate bowl mix honey, oil, yogurt and apples
Add wet ingredients to dry.
Spray backing sheet with light cooking spray and drop dough by a rounded tablespoon onto sheet, 1 inch apart.
Sprinkle sweetened out topping on each biscuit if desired.
Bake 10 – 15 min.

Makes 24 scones

Cals: 40, Fat: 1.5g, Carbs: 5g, Sugars: 1g, Protein: 1g

Protein Pancakes

Jaime — Sat, 22 May 2010 16:10:36 +0000

For those who aren’t big on cottage cheese here is another option…

¼ c oats ground (use a coffee grounder, or I toss all the ingredients in my magic bullet)

1/2 c non-fat plain yogurt

¼ tsp backing powder

¼ c egg whites

1 scoop vanilla protein powder

Mix all together in my magic bullet and then poor onto a skillet (sprayed with light cooking spray) Cook each side for aprox 3 – 5min on medium heat.

Cottage Cheese Pancakes

Jaime — Sat, 22 May 2010 16:09:40 +0000

I LOVE this. I eat these almost every morning! Makes one serving

¼ c oats ground (use a coffee grounder, or I toss all the ingredients in my magic bullet)

¼ c non-fat plain yogurt

¼ c non-fat cottage cheese

¼ tsp backing powder

¼ c egg whites

½ scoop vanilla protein powder

Mix all together in my magic bullet and then poor onto a skillet (sprayed with light cooking spray) Cook each side for aprox 3 – 5min on medium heat.

Serve with 1tbsp natural peanut or almond butter and banana. Yummy!!

Thai Coconut Shrimp

Jaime — Sat, 22 May 2010 16:09:03 +0000

This is the BEST! I will sub chicken sometimes cause Dave doesn’t eat seafood, but either way this is a real treat! You’d never think it was good for you.

8 oz BROWN rice or BROWN rice noodles

2 cups broccoli

2/3 cup LIGHT coconut milk

1tbsp red curry paste or tomato paste (which has less salt)

3 tbsp natural peanut butter

1tsp sea salt

¼ tsp red pepper flakes

½ juice of a lime

1 red bell pepper cut into thin strips

24 medium raw shrimp, peeled

Cook rice according to instructions on the package.
In a bowl add cocnut milk, chili or tomato paste, peanut butter, pepper flakes, lime juice and wisk together. (I use my magic bullet)
Simmer coconut mixture, bell peppers, brocolie over low heat for 5 min. Add shrimp and cook till shrimp is fully cooked. Stir often.

This should make about 4 servings