Carson City Self Defense For Women

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I get a little bit scared when I watch what they’re teaching in most women’s self-defense classes.

The instructors are having their class practice yelling “STOP!!”, showing how to put your keys in your fist, and other ineffective techniques.

What they SHOULD be teaching is how to seriously injure and disable an attacker.

When I was a bouncer at some rough bars we’d have guys whacked out of their minds on drugs and booze – yelling STOP wouldn’t have made a difference if they wanted to grab a woman on their way home.

Even doing something that *hurts*, like a juijitsu-based joint lock wouldn’t work; these guys were past the point of feeling pain.

The only thing that can stop a whacked-out attacker is injuring him.

Women should learn how to powerfully strike a target, to negate a larger attacker’s size and strength.

Here is a quick video of a woman practicing self-defense on your humble author:

See, she uses her forearm for a neck strike, which disrupts his nervous system.  Then she attacks the kidney with a bodyweight-powered strike.  This causes an involuntary arch back (no matter how “tough” someone is, injuring his kidney will cause him to do this).  She then grabs the attacker’s chin and slams his head into the concrete.

If he’s unconscious, she can make good her escape.  If not, she can stamp on his heart or testicles, strike him in the throat, or kick him in the temple to make sure he will not get up and chase her.

If you’re interested in learning REAL self defense, find an instructor who will teach you how to injure an attacker, no matter how big, strong, or whacked-out he is.

Carson City Self Defense For Women

I Didn’t Know This About Eagles…

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Eagles are pretty freakin’ cool birds.

Their wingspan ranges from 72 to 90 inches.

They can fly almost 2 miles high.

Eagles became the national emblem in 1782 when the great seal of the United States was adopted.

But I didn’t know what happens to eagles when they reach 40.  Check it out…


Wow.  That’s cool.

Kinda makes it seem silly to whine about getting up 30 minutes earlier to go to the gym, doesn’t it?

Paleo Man On Colbert Report

Nutrition, Rant No Comments »

Stephen Colbert actually took it easy on John Durant, a paleo dude from New York.  Do you think Colbert is planning on going paleo?

And there was a paleo vs. vegan showdown in the green room:

You can find out more about John Durant in this article from the New York Time: The New Age Cavemen and The City

How To RUIN A First Impression…

Strategies 1 Comment »

Hey Gang.  One of my friends sent me this article and I liked it so much I asked the author if I could share it with you.  He said yes!  Check it out….  ~ Luke


There’s one thing that’s absolutely guaranteed to piss people off. In fact, it’s a surefire way to alienate others and drive them away.

This is one thing within your control that’s absolutely certain to ruin a first impression.

Do you know what it is? It’s not arrogance. It’s not being loud or rude. It’s not even your ugly Hawaiian t-shirt.

It’s bad breath. Foul-smelling breath is universally accepted as a negative trait. Nobody enjoys interacting someone who doesn’t keep their breath smelling fresh.

Maybe you’ve kissed a girl who just took a shot of tequila. Maybe you’ve visited a doctor who ate an onion sandwich for lunch and didn’t brush his teeth. Or maybe you just know someone who seems to always have bad breath.

In any case, I’m sure you’ve experienced how awful it can be. You cringe and fight to keep your distance from anyone with bad breath, but usually it’s unavoidable. You probably leave with negative thoughts about that person, wishing they would just brush their teeth more often.

The question is, are YOU that person? Most people with bad breath are completely clueless. After all, everyone hates bad breath, so nobody purposefully avoids brushing their teeth.

No, generally speaking people with bad breath have absolutely no idea. The key for you is to employ a few different strategies to ensure that you’re NEVER that person with the awful-smelling breath.

To begin with, you need to know how to test your breath. If you’re heading into an important meeting or out on a first date, you need to know whether or not your breath smells like cat food.

To do so, there’s really only one surefire test. First, you need to thoroughly wash your hands. Once they’re dry, you need to lick the back of your hand. Yep, that’s right, you need to LICK your hand.

Once you’ve slobbered on it, take a big whiff of the back of your hand. If it smells a bit funky, then your breath probably smells a lot worse. If after a few sniffs you still can’t smell anything, then you’re probably in the clear. Once you’re finished this breath test you’ll probably want to wash your hands again….

Now that you know how to test for bad breath, how can you prevent it? There are a number of things you can do to prevent and cure oral odors.

First, and very obviously, you should be brushing your teeth at least twice daily. I recommend brushing your teeth any time you leave the house, because this is one of the most effective ways of refreshing your breath.

Perhaps a bit more surprising, flossing is also very important. The buildup of plaque between your teeth can contribute to the growth of foul-smelling bacteria, so regular flossing is actually a major part of keeping your breath smelling pleasant.

If you aren’t already doing so, cleaning your tongue is absolutely crucial. Open your mouth and take a look in the mirror: you’ll see a layer of white gunk at the back of your tongue. Some of this is natural, and to be expected. But you should regularly scrape some of this crap off your tongue to reduce bacteria buildup.

There are tongue scrapers you can buy at your local drug store (beside the toothbrushes, usually). Or, if you’re really cheap like me, you can use a kitchen spoon. Starting from the back, gently pull the white gunk forward and off your tongue. Rinse the spoon or tongue scraper after every use. Remember, be gentle and be careful not to go too far back (or you’ll gag over the sink – not pleasant).

Chewing gum is hardly the answer to bad breath, but it can provide some relief. If you know you have bad breath, then a piece of gum is your new best friend. In addition to masking some of the bad odors, gum also activates your saliva glands. Having saliva in your mouth is an important factor in reducing bad breath.

If you opt to chew gum, don’t be too obvious about it. Some people, particularly older people, find chewing gum to be rude. Keep your mouth closed and your smacking to a minimum.

Another way to ensure that your breath is always fresh is to stay hydrated. And I mean stay hydrated ALL the time. Drink at least 8 glasses of water a day, and don’t let your mouth get too dry. As I mentioned, lack of saliva is a cause of bad breath. That’s why you often wake up in the morning with foul breath – your mouth is dry and you’re dehydrated.

Last but certainly not least, be smart about what you eat. Think ahead. If you’re going to be in an important business meeting or going on a date, don’t order that super spicy dish! Stay away from beer (and pretty much all booze), coffee, chocolate, onions, and other spicy foods.

If avoiding these things (particularly coffee and booze) is impossible, then be prepared. Keep a toothbrush and toothpaste in your office drawer or you car. At the very least, gargle with water a few times and chew a piece of gum. This can at least hide the odor of your most recent latté.

Some of these tips are common sense, but you simply must follow them all if you want to avoid driving others away with your bad breath. After all, nasty breath is the single most effective way of ruining a first impression – or any interaction!

About the author:

Mark Belmont is the author of The Handsome Factor Appearance Transformation System, a complete step-by-step guide to enhancing your appearance.

Simple Diet Plan To Detox Your Body

Health, Nutrition, Strategies No Comments »

Feelings of fatigue and lack of energy can be diminished simply by changing your eating habits. A body cleansing meal plan will guide you through the key foods to eat to clean out your digestive tract of the chemicals, toxins and fats that have built up over the years. Without realizing it, we regularly contribute to the general wearing down of our inside simply by eating and drinking things that are unhealthy. Processed and artificial foods as well as beverages with alcohol and caffeine dump sugars into our body to be absorbed by fat. Sugars wreak havoc on our bodies and contribute to the deterioration of our arteries. This can ultimately lead to obesity, diabetes and heart failure.

Starting a body cleansing meal plan doesn’t require any special hard –to- find foods, pills or supplements. I it is simply about changing what you eat to eliminate the cravings for fats and sugars and eating foods that promote overall body health.

The first step is to eat only fruits before noon. The natural occurring sugars in fruits help curb your sweet tooth without sending your body on a sugar high and low roller coaster. Fruits are also a great source of fiber, which helps curb hunger. Blueberries, strawberries and raspberries are loaded up with powerful antioxidants that fight off free radicals. Free radicals are lurking around our bodies slowly destroying how well it functions. The second step in the body cleansing meal plan is not to mix starches and carbohydrates during lunch and dinner.

Gas, bloating and constipation are just a few of the signs that your body is not digesting foods properly. It takes two different enzymes to breakdown carbohydrates and starches. When you eat a meal, such as pasta with meatballs, and combine these two enzymes they partially neutralize each other which slows digestion and nutrient absorption. Within a few weeks you will feel more energized and see improvements in your skin, hair and nails.

An additional ways to help make the most out of your body cleansing meal plan is to increase your intake of sulfur. Increasing sulfur in the body leads to an increase in bile production. An increase in bile production results in better liver function. Egg yolks, onion and garlic are all high in fiber. For garlic it is important to eat 2-3 cloves per day of crushed garlic. The garlic needs to be crushed in order to release active ingredients. Sulfur also helps the body eliminate the chemicals, toxins and waste that are built up in your tissues.

For the best digestion, stop eating 2-3 hours before bed. While we are sleeping, digestion slow down. This can result in undigested foods remaining the stomach longer. While sticking to any body cleansing meal plan it is imperative to drink ample amounts of water. Water helps flush out the toxins in your body. The best water should be filtered, unflavored tap water. When eating drink warm or hot water to help promote healthy digestion. Cold water slows digestion. A person should drink half of their weight in ounces of water each day. Therefore, if you weigh 150lbs you should drink 75 ounces of water each day.

Special guest post by Yuri Elkaim, BPHE, CK, RHN author of The Total Wellness Cleanse.

A Marine Sounds Off On My Bootcamp!

Exercise, Weight Loss 4 Comments »

I jammed my hand this morning while experimenting with new exercises.  Since typing is out, I asked one of my boot camp clients to write about her experiences with bootcamp!

Deirdre was a marine for 8 years and went through Marine Boot Camp.  (She always says mine works much better and is wayyyyy more fun!)

Here’s what she wrote:  (I get called a “bright-eyed, bushy-tailed puppy)


Keep the Work Out, Change the Name

Full Metal Jacket, NOT

When I was first contemplating signing up for boot camp sessions, I admit I had a tinge of nervousness. ‘What if the instructor is one of those all-brawn-no-brain-heavy-weight-lifter-dudes who feels he missed his opportunity to join the armed forces and is now taking his regret out on me?’ Or worse, having some younger, hot, trainer guy pick apart my every fatty flaw and wonder how many pints of Haagen Dazs it took to make my thighs look like that? What if all the participants are young hard bodies who will leave me panting behind them during 8 mile formation run? Yelling? Oh no, don’t like yelling.

Wait…but I’ve already gone through a real military boot camp. The United States Marine Corps boot camp. Paris Island, SC in August. Sand fleas. Heat and humidity that enable drinking two canteens of water in one sitting. The meanest women (and best drill instructors around) who referred to me as a “nasty thang” and had total control over what I said, did, ate, and wore. I was a typical boot recruit; tired, dazed, confused, and homesick. Three months of this experience was enough for a lifetime. I am still honored that I was able to complete the training, earn the right to wear the uniform and serve my time in the most awesome branch of the military. How could this civilian “boot camp” possibly live up to the title? I mean really, what an unfortunate name. It probably scares people away because they think it is a Full Metal Jacket experience. It almost scared me off because I didn’t want someone’s distorted interpretation of what I already knew.

Realistic Work Out for Realistic Fitness Goals

But still, it had been 20 years, and 2 pregnancies later. I had been running, doing sit-ups and push-ups like they taught me in the Corps to maintain some kind of a workout routine. My body was staying smaller but not in the best shape/proportion that I wanted. I knew I need something more. Someone who knew what exercises would work for me, especially after that dreaded full body analyzation I just knew was on the first day. (It couldn’t be worse than the bra and panties routine every evening in the squad bay when we had to inform our drill instructors of any of the day’s health problems.)


First day of boot camp was nothing like I ever thought or had experienced 20 years ago with that first step off the bus onto the yellow foot prints. My fitness boot camp instructor was young and in great shape but more like a bright-eyed bushy tailed puppy and not a condescending muscle bound ogre ready to terrorize us into a state of subordinate fear. He was motivating, eager and willing to help us all achieve our goals and to make it through the first day. We all received individual attention unlike military boot camp where you must reach the same fitness goals simultaneously with your platoon. No yelling here, just encouragement and pure entertainment as he distracted me from those first grueling planks with funny stories and corny jokes. No demeaning ego hits here either. My fellow campers were 30 or 40 something moms just like me. We all were relieved that we did not have to keep up with a room full of fitness models.

No Injuries

As I followed along, he taught us why the exercises he planned for us were working better than what we had been using before. (Smart guy and he had muscles.) He cheerfully explained, not yelling and spitting in our faces, why our previous work outs were not only ineffective but possibly dangerous. (Slippery knees? Wonky stride and hunched over running posture?) We were in a nice, big, indoor, air conditioned facility, without sand fleas, listening to fun upbeat music. Then before I knew it, the hour was up, I felt tired but relaxed and able to go…home. Not three months of seclusion from the real world with a new bruise or blister everyday.

Quicker Results that Last

I was really sore, all over again, after the first days. The exercises seemed so simple and easy but they shaped up my body more quickly than the long, hot mid-day lunch runs I had been enduring. I noticed I did not have the joint pains like I had before and my knees were stronger. No sand flea bites or sunburn. NO RUNNING while chanting in formation! My body started looking curvier and firmer in the right places. I love my abs and arms. I look forward to bathing suit season to show off how hard I work out. Bikini abs was not the goal in the military and we were all going to be wearing baggy camouflage anyway. This boot camp offers 10 sessions a week so I can make a work out fit easily into my constantly changing schedule as a mom of two daughters who play sports. I have been attending for over two years now. It has become a part of my normal routine.

It’s so Good, Give it a New Name

Don’t let the name of the training scare you. It is not in any way comparable to a military boot camp where the goal is preparing you to be a soldier, airman, sailor or the best, a Marine. After military boot camp you owe the military all of you for 4 years, minimum. How much are you worth? The time and budgeted expense are infinitesimal compared to the benefits of a healthier body and life style. This is a great metabolic workout where you will be encouraged by the instructor and your peers, reach your fitness goals faster without injury, you can go home after an hour, and you get to wear cute work out gear. So give it another name. 60 Minutes with a Fairy Gym Brother? Your Mama Wore Combat Boots So You Don’t Have Too? Boot Camp without the Boots or Camping? Out of This Wo(r)ld Fitness Hour?


60 Minutes With A Fairy Gym Brother?  Really?

But Deirdre is right, I need a new name for my bootcamp.  I mean, Wold Fitness Boot Camp is pretty bog-standard.

What do you think?  What should I call it?

Leave a comment below and let me know!

99 Things You Can Do To Lose Weight, Be Healthy, Look Great, and Feel Wonderful!

Strategies 3 Comments »
  1. Take 6 grams of Fish Oil every day.
  2. Eat 24 almonds every day (1 ounce)
  3. Measure your waist, hips, thighs, and upper arms every Friday.
  4. Schedule the time to plan, prepare, and shop for your meals.
  5. Get plenty of the cheap plastic tupperware containers.  Make sure the lids all fit.
  6. Design a “go-to” breakfast, lunch, and dinner that you can fall back on if you don’t have a plan.
  7. Buy some cool workout clothes that you look forward to wearing.
  8. Read this blog.
  9. Read “Freakin’ Fabulous” by Clinton Kelly to learn how to dress outside the gym (One of my favorite books!)
  10. Take pictures of you in your underwear every other week.
  11. Drink at least 80 ounces of water every day.
  12. Don’t drink any calories (exceptions: protein shakes)
  13. Go to a casino buffet and see what people who eat like that look like
  14. Throw out everything in your kitchen that isn’t part of your meal plan.  If it’s in your house, you’ll eat it.
  15. Plan out your reward meals in advance.  And then enjoy them.
  16. Get good cooking tools, it makes it a lot more fun (and much easier!) to have the right stuff.
  17. Find a skinny doctor to give you a checkup
  18. Register for one of my bootcamps and come at least 3x a week.
  19. Before you skip a workout, watch this video:
  20. Drink at least 2 mugs of green tea every day.
  21. Make friends from work come to bootcamp with you, you can all support each other during the day.
  22. Hang this line up in your kitchen: “Eating is a promise you make to your body, and every time you eat processed food, you are betraying that promise.
  23. Get rid of negative people in your life.
  24. Give up grains.
  25. Give up high fructose corn syrup
  26. Give up alcohol
  27. Go for a walk 3x a week for extra exercise and to absorb vitamin D.
  28. Write your goals down from memory every morning.
  29. Friend me on Facebook and ask questions on my wall.
  30. Get a stainless steel water bottle with a cool pattern on it.
  31. Take a great multivitamin like VGF25+ (for women or for men)
  32. Do extra interval training twice a week (here is an interval program I use with my clients: Interval Training Workout)
  33. Set an “Unveiling Date” to reveal your swimsuit body.  Memorial Day is coming up soon….
  34. Get rid of your fat clothes as you lose weight.  Don’t give yourself an easy out.
  35. Buy a pair of skinny jeans with the waist size you want to be.  Hang them on your wall.
  36. Make your family eat healthy too.  There’s no reason to cook 2 separate meals.  Show them you love them and make them eat clean.
  37. Try a new kind of vegetable every week
  38. Add flavor without adding calories: salsa, mustard, lime juice, tabasco, spices
  39. Drink a mug of peppermint tea before bed every night
  40. Print out pictures of fitness role models and put them in your food log
  41. Floss twice a day (Do you know how many people skip this?)
  42. Add 1 cup of broccoli to lunch and dinner
  43. Cook meat twice a week so you always have a supply
  44. Pack some protein powder in baggies so you’ll never have to skip a meal (I like this one)
  45. Go see a chiropractor at least once a month (I go to Brian Russell, he is the best!)
  46. Use a  Foam Roller every day
  47. Add a long stretching session every week
  48. Read Secrets of a Former Fat Girl and learn her “It’s Not An Option” strategy for getting fit
  49. Come to a seminar and learn what REALLY works when it comes to increasing your metabolism
  50. Ask yourself “If I don’t make this change today, how will I feel this time next year?”
  51. Keep a nutrition, workout, and healthy ideas journal.
  52. Go to a fitness and bodybuilding expo.  You probably don’t want to look like these guys and gals, but you’ll see people who are 100% dedicated to their physique.
  53. Plan a vacation to the beach and decide to be the fittest person there
  54. Wear a pair of Vibram Fivefingers during your workouts and your knees, ankles, and back will thank you
  55. Mellow out.  Stress hormones cause fat storage.
  56. Don’t half-ass your workouts.  You’re there to get something done.
  57. Take one day a week off from hard exercise.  Go for a walk in the hills.  This is called “Active Recovery”
  58. Eat five or six snacks every day, instead of 3 large meals
  59. Eat REAL foods.  Processed foods cause an insulin surge and you’ll store every extra calorie as body fat.
  60. Buy smaller dinner plates.  Our fullness is greatly controlled by the size of our plates in relation to food volume.
  61. Feel fuller by eating more vegetables and clear soups.  This is called “Volumetrics”
  62. Eat breakfast.   This will cut your risks of obesity, heart disease, and cancer.  (I’m not hungry first thing, so I have a protein shake, almonds, apple, and spinach)
  63. Read food labels and pass up anything that you can’t pronounce.
  64. Watch less TV.  Pick a few favorites and TiVo them.  Sitting in front of the TV is the express route to snacky-town.
  65. Don’t fear dietary fat.  Your body NEEDS fat.  Cut out all carbs from grain and sugar instead.  (Go to town on fruits and veggies!)
  66. Follow your plan.  The more closely you follow your nutrition and workout plan, the faster you’ll get the results you want.
  67. Brush your teeth after every main meal.
  68. Eat a healthy snack before you go to a social event.  That way you’ll be less likely to binge on the carrot cake with cream cheese frosting.
  69. Get out of the “more is better” mindset when it comes to exercise.  Instead, take a smart approach based on the elements of your metabolism.  More isn’t better.  BETTER is better.
  70. Get your teeth whitened.  You’ll feel better and smile more.
  71. Keep walking shoes in your car.  No more excuses.
  72. Shop with a list.  Not on the list, not in your cart.
  73. Drink a specially-formulated workout drink during and after your workout.  (I drink this one: Prograde Workout)
  74. Maybe you think it’s easy for some people.  And maybe you’re just making excuses:
  75. Don’t smoke.  Don’t hang out in smoky places.
  76. Pack your lunch (Last Friday I asked 3 of my fittest friends out to lunch.  All 3 already had something packed by 7am.  Coincidence?)
  77. Get some sunshine early every day.
  78. Need a jump start?  Hire a GOOD personal trainer for 4 months to get you going.
  79. Eat more protein.  It raises your metabolism and preserves lean, toned muscle.
  80. Give yourself a break.  If you screw up on your diet, just get started again THAT DAY.  Don’t declare the week a loss and set yourself farther back
  81. Get more and better sleep.  Try to make your bedroom a “cave”- dark and silent.
  82. Throw out your scales.  Use the pictures from number 10 to gauge your progress.
  83. Cut out all soy from your diet.  It will mess up your hormones and make you store more fat.  (Also – tastes gross)
  84. Make exercise time your fun time.  We have a blast at bootcamp because it’s fun and we vibe great together.
  85. Why sports?  You’ll live longer!
  86. Print out the 7 Rules Of Nutrition and keep them with you when you plan your meals (find them here: Nutrition Guide)
  87. Make fitness a LIFESTYLE, not a “quick fix”
  88. Get the Paleo Cookbook and try 3 new recipes a week
  89. Make a bet that you can lose a bigger percentage of inches off your waist than your friend.
  90. Go to and look at what some people eat
  91. Before you eat anything, ask yourself “Will this bring me closer to my goals?  Or take me away from them?”
  92. Stay satisfied longer by having protein, fats, and vegetables in every meal.
  93. Get your priorities straight: Do you want to look and feel great?  Or to eat a muffin that will make you bloated and crash your energy levels in 20 min?
  94. Focus on metabolic resistance training.  Building and maintaining lean muscle will raise your metabolism and keep you healthy and mobile.
  95. “The more you cook, the better you look.”  Stay out of the fast food drive-thru.
  96. Stick to one plan long enough to give it a chance.  If you change workouts or diets based on every ill-informed magazine artilce you read, you’ll never have a chance to make progress on any of them.
  97. Take note of how you feel after every meal.  If you’re lethargic, cut down on the carbs.
  98. Take ACTION on something EVERY day.  Want to eat 2 apples a day?  Don’t go and buy just four apples.  You’re out of luck in 2 days.  Go and get 14 instead.
  99. Remember that a great body is built one day at a time.  Every day that you live according to your plan brings you one day closer to your goals!

What is YOUR best weight loss tip?  I’d love to hear it!  Leave a comment below :)