Shouldn't that be all of us? Anyway, here are some great recipes to make delicious, healthy smoothies. They're a great way to start your day!
Banana - OJ Shake
1 Banana
1 scoop Protein powder
1 cup ice
1 cup OJ
1 tsp Stevia Powder
=====
309 Cals, 56g Carbs, 2.3g Fat, 22g Protein
Strawbery - Banana Shake
1 Banana
5 small Strawberries
1 scoop Protein powder
1 cup ice
1 cup OJ
1 tsp Stevia Powder
=====
312 Cals, 58g Carbs, 2.4g Fat, 22g Protein
Tropical Delight Shake
1 Banana
1/2 cup fresh pineapple
1/4 cup Fresh Mango
1 scoop Protein powder
1 cup ice
1 cup OJ
1 tsp Stevia Powder
4 oz Plain Yogurt
=====
356 Cals, 80g Carbs, <5g Fat, 27g Protein
For added variety, try tossing in a half cup of blueberries!
Full breakdowns on ingredients:
---------------------------------
Designer Whey Protein Powder - Natural Flavor
Calories = 90
Carbs = 2g
Fat = 1g
Protein = 19g
---------------------------------
Strawberries, fresh
Serving Size: 5 small (1" dia)
Amount Per Serving
Total Carbohydrate 2.5 g
Dietary Fiber 0.8 g
Calories 10.5
Total Fat 0.1 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 0.4 mg
Potassium 58.1 mg
Total Carbohydrate 2.5 g
Dietary Fiber 0.8 g
Sugars 0.0 g
Protein 0.2 g
---------------------------------
Blueberries, fresh
Serving Size: 0.5 cup
Amount Per Serving
Total Carbohydrate 10.2 g
Dietary Fiber 2.0 g
Calories 40.6
Total Fat 0.3 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 4.4 mg
Potassium 64.5 mg
Total Carbohydrate 10.2 g
Dietary Fiber 2.0 g
Sugars 0.0 g
Protein 0.5 g
---------------------------------
Banana, fresh
Serving Size: 1 medium (7" to 7-7/8" long)
Amount Per Serving
Total Carbohydrate 27.6 g
Dietary Fiber 2.8 g
Calories 108.6
Total Fat 0.6 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 1.2 mg
Potassium 467.3 mg
Total Carbohydrate 27.6 g
Dietary Fiber 2.8 g
Sugars 0.0 g
Protein 1.2 g
---------------------------------
Orange Juice
Serving Size: 1 cup
Amount Per Serving
Total Carbohydrate 25.0 g
Dietary Fiber 0.5 g
Calories 109.6
Total Fat 0.7 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 2.5 mg
Potassium 473.1 mg
Total Carbohydrate 25.0 g
Dietary Fiber 0.5 g
Sugars 0.0 g
Protein 2.0 g
---------------------------------
Mangos
Serving Size: 0.25 cup, sliced
Amount Per Serving
Total Carbohydrate 7.0 g
Dietary Fiber 0.7 g
Calories 26.8
Total Fat 0.1 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 0.8 mg
Potassium 64.4 mg
Total Carbohydrate 7.0 g
Dietary Fiber 0.7 g
Sugars 6.1 g
Protein 0.2 g
---------------------------------
Yogurt, plain, low fat
Serving Size: 0.5 container (4 oz)
Amount Per Serving
Total Carbohydrate 8.0 g
Dietary Fiber 0.0 g
Calories 71.2
Total Fat 1.8 g
Saturated Fat 1.1 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.5 g
Cholesterol 6.8 mg
Sodium 79.1 mg
Potassium 264.4 mg
Total Carbohydrate 8.0 g
Dietary Fiber 0.0 g
Sugars 8.0 g
Protein 5.9 g
---------------------------------
Pineapple, fresh
Serving Size: 0.5 cup, diced
Amount Per Serving
Total Carbohydrate 9.6 g
Dietary Fiber 0.9 g
Calories 38.0
Total Fat 0.3 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 0.8 mg
Potassium 87.6 mg
Total Carbohydrate 9.6 g
Dietary Fiber 0.9 g
Sugars 0.0 g
Protein 0.3 g
You only get one body. The battles we face every day in the arena of health and fitness are far more likely to kill us in the end than a mugger's knife or an assassin's bullet.
"No one dies from old age alone, but rather...worry, tension, and the will to die...these are the killers."
Thursday, October 21, 2010
Wednesday, October 20, 2010
Eight Consideration of Combat
Eight Considerations of Combat (which are actually ten)
Environment
Range
Positions
Maneuvers
Targets
Natural Weapons
Natural Defenses
Cover & Concealment
Intent
Circumstances
The Eight Considerations of Combat which are actually ten are designed to give the student parameters with which they can begin to define the combat arena. Today we will begin with the first two.
1. Environment
Environment refers to the shape and layout of the combat arena, as well as any obstructions it contains. It also incorporates things like lighting, footing, surface textures, and climate.
But more importantly environment includes the emotional atmosphere of the engagement. An objective observer will come to understand that different emotional environments have different energy levels and effects on the people within them.
For instance, next time you are in a crowded movie theater, remove yourself from the moving going experience and feel the atmosphere of the room. If it is a comedy you will feel a different energy level than if it is a tragedy, or a horror, or an action movie, or a drama. Extrapolate this experience to your surroundings in life.
Next time you are at work, try to feel the emotional atmosphere you work in. Then do an experiment. Go from person to person, and try to change their attitude. If the room is happy, depress people. If the room is depressed, encourage people. You will notice a definite change in the atmosphere of the room.
It is important to understand these changes in the human environment in order to understand best where a confrontation takes place. The same argument will escalate differently in a crowded bar than it will in a library. Understanding this can aid the student in better deciding when and how to use force.
2. Range
Range is one of the most important determining factors in deciding both the necessity of, and the applications of force.
During the escalation phase of any combative situation, the student should be paying close attention to the range at which the encounter is occuring. It is important for the student to be determining ranges not only between himself and his opponent, but also between himself and his routes of escape, himself and obstructions in the field, his opponent and his opponent's allies, and the confrontation and any deterring factors such as security cameras or officers, and crowded or well lit areas.
Upon determining the necessity of the use of force, the student must use his knowledge of range to determine the applications of force most appropriate to the engagement. If the opponent is outside contact range, then engaging the opponent may require projectile weaponry or techniques.
Foot maneuvers can be used to either increase range for the purposes of evasion or escape, or to decrease range for the purpose of engaging the enemy.
If the opponent is within contact range the student can select techniques which are appropriate to the situation.
Drills -
Beginner: Every time you walk into a room count to five and then close your eyes. As quickly as possible identify ten things you saw in the room, paying special attention to anything which would either impede your movement or could be used as a weapon.
Intermediate: Facing a heavy bag, stand with your toes even with the base of the bag and work as many strikes as you can remembering FASP. Then move back six inches and repeat the process. Then move back six more inches and repeat. Continue, using lunging and skipping strikes when you move outside of striking range until it takes more than two foot maneuvers to reach the bag. At that point, you are out of your opponent's effective range. Turn away and escape.
Advanced: Practice strikes against heavy bag with a weapon in one or both hands. Pay special attention to how different grips effect reach. Practice striking around corners and around and over obstacles.
Ground Fighting: Practice spontaneous ground fighting in the corner of the room, in doorways, and under and around tables and chairs. Watch for environmental dangers and look for opportunities to escape.
Environment
Range
Positions
Maneuvers
Targets
Natural Weapons
Natural Defenses
Cover & Concealment
Intent
Circumstances
The Eight Considerations of Combat which are actually ten are designed to give the student parameters with which they can begin to define the combat arena. Today we will begin with the first two.
1. Environment
Environment refers to the shape and layout of the combat arena, as well as any obstructions it contains. It also incorporates things like lighting, footing, surface textures, and climate.
But more importantly environment includes the emotional atmosphere of the engagement. An objective observer will come to understand that different emotional environments have different energy levels and effects on the people within them.
For instance, next time you are in a crowded movie theater, remove yourself from the moving going experience and feel the atmosphere of the room. If it is a comedy you will feel a different energy level than if it is a tragedy, or a horror, or an action movie, or a drama. Extrapolate this experience to your surroundings in life.
Next time you are at work, try to feel the emotional atmosphere you work in. Then do an experiment. Go from person to person, and try to change their attitude. If the room is happy, depress people. If the room is depressed, encourage people. You will notice a definite change in the atmosphere of the room.
It is important to understand these changes in the human environment in order to understand best where a confrontation takes place. The same argument will escalate differently in a crowded bar than it will in a library. Understanding this can aid the student in better deciding when and how to use force.
2. Range
Range is one of the most important determining factors in deciding both the necessity of, and the applications of force.
During the escalation phase of any combative situation, the student should be paying close attention to the range at which the encounter is occuring. It is important for the student to be determining ranges not only between himself and his opponent, but also between himself and his routes of escape, himself and obstructions in the field, his opponent and his opponent's allies, and the confrontation and any deterring factors such as security cameras or officers, and crowded or well lit areas.
Upon determining the necessity of the use of force, the student must use his knowledge of range to determine the applications of force most appropriate to the engagement. If the opponent is outside contact range, then engaging the opponent may require projectile weaponry or techniques.
Foot maneuvers can be used to either increase range for the purposes of evasion or escape, or to decrease range for the purpose of engaging the enemy.
If the opponent is within contact range the student can select techniques which are appropriate to the situation.
Drills -
Beginner: Every time you walk into a room count to five and then close your eyes. As quickly as possible identify ten things you saw in the room, paying special attention to anything which would either impede your movement or could be used as a weapon.
Intermediate: Facing a heavy bag, stand with your toes even with the base of the bag and work as many strikes as you can remembering FASP. Then move back six inches and repeat the process. Then move back six more inches and repeat. Continue, using lunging and skipping strikes when you move outside of striking range until it takes more than two foot maneuvers to reach the bag. At that point, you are out of your opponent's effective range. Turn away and escape.
Advanced: Practice strikes against heavy bag with a weapon in one or both hands. Pay special attention to how different grips effect reach. Practice striking around corners and around and over obstacles.
Ground Fighting: Practice spontaneous ground fighting in the corner of the room, in doorways, and under and around tables and chairs. Watch for environmental dangers and look for opportunities to escape.
Intermediate Class: Lock Flow Drill
In intermediate class Tuesday we discussed finding and applying locking techniques against our opponent. With that in mind, the following video briefly discusses applying grappling techniques to the pattern contained within the technique Sword of Legend.
Practice the flow with your training partners and see if you can find other places to insert grappling techniques into your striking patterns.
Drills -
Beginner: While performing your techniques on the body, alter each of your basic strikes to basic grabs. Pay attention to targets and angles of attack. Practice both pulling and pressing with each grabbing technique.
Intermediate: Practice alternating lock flow drill with a partner while striking opponent with off hand.
Advanced: While performing your techniques on the body, look for opportunities to insert grappling techniques. Once you've point referenced to a grappling technique point reference out of the grappling technique and into a different self defense technique. Continue to completion.
Ground Fighting: Student A in Mounted Position attacks Student B with straight punches. Student B defends by grabbing Student A's extended punch and countering with the Straight Armbar (juji-gatame).
Practice the flow with your training partners and see if you can find other places to insert grappling techniques into your striking patterns.
Drills -
Beginner: While performing your techniques on the body, alter each of your basic strikes to basic grabs. Pay attention to targets and angles of attack. Practice both pulling and pressing with each grabbing technique.
Intermediate: Practice alternating lock flow drill with a partner while striking opponent with off hand.
Advanced: While performing your techniques on the body, look for opportunities to insert grappling techniques. Once you've point referenced to a grappling technique point reference out of the grappling technique and into a different self defense technique. Continue to completion.
Ground Fighting: Student A in Mounted Position attacks Student B with straight punches. Student B defends by grabbing Student A's extended punch and countering with the Straight Armbar (juji-gatame).
The First Four
Entrapping Circles, Entrapping Elbow, Concealing Strikes, Fallen Sword
The first four techniques.
These techniques begin your study of Kenpo because they are the structural foundation upon which all of your study of self defense motion will be applied. They may seem simple, but within that simplicity lay the keys to the kingdom.
In a self defense situation, you can be struck or you can be grappled. The attack will come from inside your arms, or outside your arms. And you can respond with either a strike, or a grapple. This is the entire universe of empty hand self defense. All unarmed combat situations can be defined by these three parameters. We will see later why it is so vitally important to understand these categories and their self defense applications, but first let's explore how the first four techniques you learn teach this important lesson.
Technique Yellow One -
Entrapping Circle
Attack - Left close grab to TOP of right shoulder from three o'clock
Defensive Maneuver - Left Pinning Check coupled with Right Arm Clockwise High Zone Clearing Motion
First Counter Offensive Maneuver - Right Wrap Around Arm Lock to Opponent's Left Elbow
In this technique we are GRAPPLED, the attack comes from OUTSIDE the arms, and we respond with a GRAPPLE. The defensive maneuver prevents the near arm from striking and protects against any punches thrown from our opponent's off hand. The counter offensive maneuver repositions the opponent for follow up striking.
Technique Yellow Two -
Entrapping Elbow
Attack - Left close grab to FRONT of right shoulder
Defensive Maneuver - Left Pinning Position Check to Opponents Left wrist coupled with Right Arm Counter Clockwise High Zone Clearing Motion
First Counter Offensive Maneuver - Right Downward Elbow Trap to Opponent's Left Elbow
In this technique we are GRAPPLED, the attack comes from INSIDE the arms, and we respond with a GRAPPLE. The defensive maneuver prevents the near arm from striking and protects against any punches thrown from our opponent's off hand. The counter offensive maneuver repositions the opponent for follow up striking.
Technique Yellow Three -
Concealing Strikes
Attack - Left Extended Grab to TOP of Right Shoulder from three o'clock
Defensive Maneuver - Left Pinning Check to Opponent's Left hand
First Counter Offensive Maneuver - Right Upward Obscure Handsword Strike to Opponent's Throat
In this technique we are GRAPPLED, the attack comes from OUTSIDE the arms, and we respond with a STRIKE. The defensive maneuver prevents the near arm from striking. The counter offensive maneuver creates a Predominant Pain Focus and shifts the Opponent's weight behind his center, limiting his mobility and striking power.
Technique Yellow Four -
Fallen Sword
Attack - Right Straight Step Thru Push to High Center of Chest from twelve o'clock Defensive Maneuver - Step back with Left foot to Right Neutral Bow First Counter Offensive Maneuver - Right Inward Block to Opponent's Left Radial Nerve
In this technique we are STRUCK, the attack comes from INSIDE the arms, and we respond with a STRIKE. The defensive maneuver moves us out of our Opponent's immediate striking range, while the counter offensive maneuver damages the first closest major weapon presented by our Opponent.
You will see these three parameters in every unarmed self defense technique you learn. In Sword of Destruction the STRIKE comes from OUTSIDE and we respond by STRIKING. In Securing the Storm the STRIKE comes from OUTSIDE and we respond with a GRAPPLE. in Broken Arm the GRAPPLE comes from INSIDE and we respond with a STRIKE.
The reason it is so important to learn to break down a combat situation into as few parameters as possible has to do with how the human mind works. Beginning with “On the Rate of Gain of Information” in 1952 by William Hick, studies over the last fifty years have shown that as the number of possible responses increases, the time required to choose amongst them also increases, even if all options are equally correct. This requires us to limit the possible number of responses to each possible stimulus in order to be effective.
Understanding the importance of limiting and defining the situation, the student then categorizes the possible permutations as described above.
If attacked from the front, the defender must control space. If attacked from behind he must reposition one or all of the principal actors in order to best approach the encounter.
If grappled with, the defender must avoid being grappled to an inescapable position. If struck, he must avoid being incapacitated by the blow.
If grappling in response, he must grapple his opponent to a disadvantageous position. If striking, he must incapacitate his opponent, through trauma or force.
This is one reason why you begin, from your first lesson, with simple two and three move techniques that teach you each of these parameters, and how to apply them. Study your yellow belt techniques, and as you progress look for similarities between them and the more advanced material you will learn. Take this simple lesson to heart and you will never have to say, "I don't have a technique for that."
Drills -
Beginners: Student A attacks from twelve o'clock with either a push or a grab. Student B defends with either a push or a grab. Alternate.
Intermediate: Student A attacks from any direction with either a kick or a lock. Student B defends with either a kick or a lock. Alternate.
Advanced: Student A attacks from any direction with any attack. Student B defends with a combination of alternating strikes and grapples. Alternate.
Ground Fighting: Student A attacks with strikes. Student B defends with grapples. Switch. Alternate. All positions.
The first four techniques.
These techniques begin your study of Kenpo because they are the structural foundation upon which all of your study of self defense motion will be applied. They may seem simple, but within that simplicity lay the keys to the kingdom.
In a self defense situation, you can be struck or you can be grappled. The attack will come from inside your arms, or outside your arms. And you can respond with either a strike, or a grapple. This is the entire universe of empty hand self defense. All unarmed combat situations can be defined by these three parameters. We will see later why it is so vitally important to understand these categories and their self defense applications, but first let's explore how the first four techniques you learn teach this important lesson.
Technique Yellow One -
Entrapping Circle
Attack - Left close grab to TOP of right shoulder from three o'clock
Defensive Maneuver - Left Pinning Check coupled with Right Arm Clockwise High Zone Clearing Motion
First Counter Offensive Maneuver - Right Wrap Around Arm Lock to Opponent's Left Elbow
In this technique we are GRAPPLED, the attack comes from OUTSIDE the arms, and we respond with a GRAPPLE. The defensive maneuver prevents the near arm from striking and protects against any punches thrown from our opponent's off hand. The counter offensive maneuver repositions the opponent for follow up striking.
Technique Yellow Two -
Entrapping Elbow
Attack - Left close grab to FRONT of right shoulder
Defensive Maneuver - Left Pinning Position Check to Opponents Left wrist coupled with Right Arm Counter Clockwise High Zone Clearing Motion
First Counter Offensive Maneuver - Right Downward Elbow Trap to Opponent's Left Elbow
In this technique we are GRAPPLED, the attack comes from INSIDE the arms, and we respond with a GRAPPLE. The defensive maneuver prevents the near arm from striking and protects against any punches thrown from our opponent's off hand. The counter offensive maneuver repositions the opponent for follow up striking.
Technique Yellow Three -
Concealing Strikes
Attack - Left Extended Grab to TOP of Right Shoulder from three o'clock
Defensive Maneuver - Left Pinning Check to Opponent's Left hand
First Counter Offensive Maneuver - Right Upward Obscure Handsword Strike to Opponent's Throat
In this technique we are GRAPPLED, the attack comes from OUTSIDE the arms, and we respond with a STRIKE. The defensive maneuver prevents the near arm from striking. The counter offensive maneuver creates a Predominant Pain Focus and shifts the Opponent's weight behind his center, limiting his mobility and striking power.
Technique Yellow Four -
Fallen Sword
Attack - Right Straight Step Thru Push to High Center of Chest from twelve o'clock Defensive Maneuver - Step back with Left foot to Right Neutral Bow First Counter Offensive Maneuver - Right Inward Block to Opponent's Left Radial Nerve
In this technique we are STRUCK, the attack comes from INSIDE the arms, and we respond with a STRIKE. The defensive maneuver moves us out of our Opponent's immediate striking range, while the counter offensive maneuver damages the first closest major weapon presented by our Opponent.
You will see these three parameters in every unarmed self defense technique you learn. In Sword of Destruction the STRIKE comes from OUTSIDE and we respond by STRIKING. In Securing the Storm the STRIKE comes from OUTSIDE and we respond with a GRAPPLE. in Broken Arm the GRAPPLE comes from INSIDE and we respond with a STRIKE.
The reason it is so important to learn to break down a combat situation into as few parameters as possible has to do with how the human mind works. Beginning with “On the Rate of Gain of Information” in 1952 by William Hick, studies over the last fifty years have shown that as the number of possible responses increases, the time required to choose amongst them also increases, even if all options are equally correct. This requires us to limit the possible number of responses to each possible stimulus in order to be effective.
Understanding the importance of limiting and defining the situation, the student then categorizes the possible permutations as described above.
If attacked from the front, the defender must control space. If attacked from behind he must reposition one or all of the principal actors in order to best approach the encounter.
If grappled with, the defender must avoid being grappled to an inescapable position. If struck, he must avoid being incapacitated by the blow.
If grappling in response, he must grapple his opponent to a disadvantageous position. If striking, he must incapacitate his opponent, through trauma or force.
This is one reason why you begin, from your first lesson, with simple two and three move techniques that teach you each of these parameters, and how to apply them. Study your yellow belt techniques, and as you progress look for similarities between them and the more advanced material you will learn. Take this simple lesson to heart and you will never have to say, "I don't have a technique for that."
Drills -
Beginners: Student A attacks from twelve o'clock with either a push or a grab. Student B defends with either a push or a grab. Alternate.
Intermediate: Student A attacks from any direction with either a kick or a lock. Student B defends with either a kick or a lock. Alternate.
Advanced: Student A attacks from any direction with any attack. Student B defends with a combination of alternating strikes and grapples. Alternate.
Ground Fighting: Student A attacks with strikes. Student B defends with grapples. Switch. Alternate. All positions.
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