The Jab,the cross,the hook,the rear uppercut,the lead uppercut,the overhead, the low body hook and the high body hook ,all the basic punches can be found illustrated at the following link. http://www.kick-fit.com/kickfitcertification/curriculum.html
The Kickfit Fitness Team members recommend that all fitness clients eat an overall, well-rounded diet. What is the perfect combination? More healthy carbohydrates and fats and less processed carbohydrates and saturated fats. Also, more protein daily! Kickfit clients are strongly encouraged to continue eating three basic meals per day with the addition of certain healthy snacks intermingled into their diets to create a total of five-six small meals a day.
Bring On The Breakfast
Breakfast is the most important meal of the day…so the Kickfit Fitness team members are very happy their fitness clients eat it daily! What comprises a smart, nutritious breakfast? First, start off with an element of protein such as an egg or few slices of turkey bacon, as the basis of a healthy meal and to help keep the feeling of being full last longer. Yogurt, with the addition of granola and fruit is a well-rounded, nutrient-based food and tastes great! Kickfit clients may also enjoy 16 oz. of milk for breakfast but remember it’s healthier when ingested “straight”— in other words without the addition of Ovaltine or similar products which add unnecessary calories even though the packaging may say “packed full of vitamins and minerals”! Fitness clients are better off getting those vitamins and minerals from fruits or vegetables. Low sugar fruit juices or soy milk may serve as substitutes for 2% milk and are oftentimes a better nutrient-offered source.
Kiss The Sugary Snacks So Long
Don’t get us wrong — snacks can be good for the committed fitness enthusiast! While snacks containing a lot of sugar such as chocolate are delicious, they’re not particularly healthy. On occasion and in moderationsweet treats aren’t bad. A couple of squares of dark chocolate every day helps decrease the risk of heart disease and cancer. But generally speaking the Kickfit Fitness Team recommends snacking on fruits and veggies as much as possible.
Survive The Lunch Crunch
The Kickfit Fitness team wants to stress to all fitness clients the importance of eating a good, healthy lunch. While lunch is sometimes gulped in a frantic fashion from a local fast food joint or skipped altogether, it’s best to avoid these options. If lunch on the run is a must select a healthy meal such as mad greens or choose something from the menu of a healthy sandwich shop. A good alternative is to pack a sandwich at the house for lunch at the office. Or get creative and mix some spinach, cucumbers, carrots, walnuts, deviled egg or grilled chicken, avocado, snow peas, sunflower seeds, or any favorite veggies together to make a tasty salad to go. As far as dressings go it’s important to remember most salad dressings add unwanted calories. Kickfit clients are encouraged to stick with light vinaigrette dressing or just a dash of pepper and salt for light seasoning.
A Winner Of A Dinner
Dinner should be a well-rounded meal ingested to refuel the body from the long, busy, stressful day. The dedicated fitness client might consider a meal such as the following: begin with a good source of protein — lean meat such as chicken, turkey, or fish. Pork tenderloin could be a healthy option depending on how it is prepared. Next add a baked potato or cauliflower for mashed potatoes. Fried potatoes and corn are not recommended options as they are very starchy and potatoes are cooked in grease. Either way the Kickfit Fitness team encourages balance; enjoy only one starch per meal. Finally, combine another vegetable option such as green beans or baked asparagus.
Denver’s Top Trainer Keith Bailey combines some Kick-Fit Methodologies to his own training method and comes up with a high stimulus, super sculpting workout!
Kickfit Circuit
Bike –Weights -Boxing
Strength and Cardio
Warm up
Spin set
Heart Opener
Purpose to dilate blood vessels and prepares fast twitch muscles for the routine
A-Do the following 4x and keep resistance the same
Begin -10 seconds low resistance pedal as fast as you can
Conclude-20 seconds slow
B-At end of 4th set move into step ups
Step up
Interval training -RPE-6-9
3 –Stand-Minutes rpe 6-7
2-Sit- minutes-rpe 7-8
1-Sprint-minute-rpe 8-9
30 seconds rest at end of interval(keep standing) –lower cadence resistance same
15 seconds all out-dial up
End spin light and fast for 2 minutes
Pre exhaust sets -3 Strength sets./3 KFA Circuits
30/20/10
Chest
Bench on ball-30
Back & Core
Push up row & Burpees-20
Legs Shoulders &Core
Deadlift-Single leg Row-Single leg deadlift(10 each)