UFC 127

UFC 127 is in the books and here's what I think...

Odds and ends

• The live prelims on Facebook sucked. Not the fights themselves, but trying to watch the damn fights. The video froze several time until it finally quit completely. Frustrating.
• The prelims on ION were fine, but, man, I am an HD junkie nowadays it was tough to watch those fights in standard def. My eyes! Standard definition--barbaric!
• The audience: gotta love the Aussies!
• Definitely a different type of audience down there in the down under. They seemed pretty knowledgeable but had some odd chants going on and really not quite as boisterous as the U.S crowds. So I liked 'em!
• Aussie Aussie Auusie! Oi! Oi! Oi!
• "Let's rock this cage!" is the dumbest referee catchphrase I have ever heard, although I'll be using it frequenntly over the next few weeks. As a matter of fact, I plan to go to work at my network manager job in the morning and telll my associate first thing: "let's rock this cage!"

The Fights

Penn vs Fitch
First of all, let me say this: I didn't use to like B.J. Penn, I thought he was a jerk and I don't root for jerks no matter how talented they are. But I think B.J. has changed. He seems more humble and classy nowadays and I like that. So I found myself cheering for him in this fight.

B.J. came out strong and aggressive in the first round and his strategy was pure genius! No one, including me, expected him to play for the ground game. He goes for the takedown right off the bat and actually gets Fitch, the superb wrestler, down a couple of times. Very effective.

Second round was back and forth, early on it seemed to be going in Penn's favor but towards the end of the round it shifted to Fitch.  I gave Fitch the edge initially but looking again, I think Penn might have done enough to take the round. That was a beautiful little elbow he fired up the middle from in-close while up against the cage that bloodied Fitch's nose.

Third round--all Fitch. He was mostly on top and beat on Penn for the entire round. At the end of the round, he looked like he could have continued at that pace easily for another two rounds if it was a championship match. Penn, not so much.

It came down to a majority draw. And I'm okay with that. Penn was very classy and honest at the post fight interview when he pretty much said that he thought he lost the fight.

A rematch? I would have to give Fitch the edge there. He was taken off guard by Penn's ground game strategy. He would be ready next time.

That being said, Penn is one the the most gifted and well-rounded fighters in the history of the game, a sure-fire future hall-of-famer and always entertaining to watch. Fitch, as much as I like the guy and admire his work ethic, his fighting style tends to bore me--take 'em down and grind out a victory--effective, but not a stellar watching experience for me.

Bisping vs. Rivera
Bisping is an ass. Bisping is a no-class punk ass. Bisping is a cheating bitch douchebag. (I hope search engines can pick up on those phrases). I don't care if he wins or loses. I don't even want to talk about him. Dickhead.

George Sotiropoulos vs Dennis Siver
I enjoyed this fight. I really thought Sotiropoulos (jeez, as hard to type as it is to say!) would win this one, although my sentimental favorite was Siver (I will almost always root for the guy with the more traditional martial arts background 'cause that where I came from). But Siver surprised me with his takedown defense, although those certainly weren't the best takedown attempts I've ever seen.

So, good fight, but Siver's superior punching and kicking skills won the day. I love Siver's spinning back kicks! It's a technique few MMA guys ever attempt, and when they do it's pathetic. Here's how I do a spinning back kick.

Chris Lytle vs. Brian Ebersole
I had never heard of Ebersole and I knew he was a replacement for Carlos Condit and Lytle is on my list of favorite fighters. Because of all that, I thought this one had "blow out" written all over it, especially after Ebersole came out with his crazy "cartwheel kick".

Looking awkward as hell, Ebersole drew nothing but laughs from me for most of the first round. But in the next two rounds it became clear that this guy was an experienced and--dare I say it-- a very good fighter. I mean, some of his stuff is some pretty weird sh*t but he was very effective and he grew on me as the fight progressed. This was, by far, the most entertaining fight of the night for me. A clear winner over a top fighter, I'll be watching for Ebersole and his weird sh*t in the future.

Kyle Noke vs Chris Camozzi
Nothing spectacular here. A very good workman like stoppage with Noke transitioning from a takedown to a rear naked choke. Nice.

Prelims
No great standouts here for me except for the Zhang Tie Quan fight. The Chinese MMA fighter looked pretty impressive with his quick guillotine submission over Jason Reinhardt.

Oh, and the Mark Hunt vs. Chris Tuscherer match looked like a sloppy blubber hunt. Save this kind of crap for some other fight show. I don't really want to see it on the UFC.

Oeverall, not a bad fight night for me. I'll give it a middle B grade.
 
Next month: Shogun Rua vs. Ben Jones
 
Wow. A good time shall be had by all!
 

Later.

Fitness After Fifty: Staying Young

The Fountain of Youth

• So, if I were to make an offer that if a person wanted to stay young and healthy and better looking for a much longer length of time as they age, all he or she had to do was watch a certain video for 30-45 minutes, 4-6 days a week and maybe bump it up to an hour once a week.

What do you think? How many would take me up on that? If it was guaranteed to keep a person younger longer, how many people would make time to fit in a 30-45 minute video 5 days a week?

You think maybe 70%? 80%?

Oh, and what if I added that taking the time to watch this video would also keep the mind sharp (and even make it sharper) and probably ward off alzheimer's?

How many people would find the time then? 90%?

I mean, really, can't a person squeeze 30 minutes or so out of a day to watch a frickin' video if it means they'll look better, feel better, stay younger, and keep--and improve--their mental acuity? If it means they will live longer? Possibly quite a bit longer?

I'm pretty sure most people would go for it. Hell, I could make a fortune selling that video!

But what if I said instead that they needed to spend that time exercising? Somewhat vigorously if possible, but any type of decent exercise or activity will help, even walking.

How many then? 40%? 30%? 10%?

I bet most people would now say they just don't have the time or energy to do that or, yes, they will, but not right now, probably later.

Video--""Great, I'll start today!" Exercise--"Maybe later, when I have the time."

Here's the problem--time is always running out. It's flying by like a freight train! Even more so, it seems, as we get older.

Exercise fights aging. Period. Here is one study that supports that: Exercise is the best anti-aging treatment.

How about keeping your mind clear and strong? Is that important to you? Here is a study that shows exercise maintains or improves mental capacity and even staves off alzheimer's: Alzheimer's research--exercise can protect the brain.

There are other studies, lots of them. Google "aging and exercise" and see what you find. The evidence is pretty overwhelming: the only "fountain of youth" is exercise.

So--excuse me, Nike--Just Do It! Get active and make fitness a part of your life, like eating or sleeping. If you're older, its never too late, just get started (check with a doc first if you haven't done much in the way of exercise). If you're young, don't wait, add fitness to your lifestyle now and stay young even longer.

I've said before that you need to "steal time" to exercise, so figure out where you're going to steal it from--work, home, family--you gotta steal it from somewhere so you can add it again on the back-end of your life. Pretty good trade-off if you ask me.

If you can steal time from work that's great--working out at lunchtime, taking walks on your breaks, etc.  You can steal a little bit more from your family if you need to. They would be glad to sacrifice the time if they love you, because it's an investment in your health and well-being, not to mention that you will have more energy to do things with them as you get older and will be more acitve and able to participate in family outings and trips and activities.

Steal time from the television or video games or the computer. Find the time, take the time, make the time.

It's right there, been there all along--The Fountain of Youth.

Jump in, damn it!

Fitness After Fifty

Holy Crap I Just Turned 58!

Yep, I just turned 58. I'm not crazy about it but it's no big deal because, ya know, what are you gonna do? But the whole "grow old gracefully" thing? Screw that. I'm kicking and scratching and clawing and dragging my feet all the way.

Here is what sucks about it:

• Crap starts falling apart and is a little harder to hold together. In the past year or so:
• I've had recurring tendonitis in my left elbow, requiring cortisone shots in the elbow joint every few months. And, oh yeah, a cortisone shot in the elbow joint hurts like hell!
• My right shoulder has been messed up ever since I tried the Flowrider surfing simulator at the Silver Mountain water park. Stupid.
• My left hip sort of just pops out of place every now and then. It pops right back in but still...
• Worst of all, my left knee has been hurting. Again, temporarily fixed up with a cortisone shot in the knee joint (not near as bad as the shot in the elbow, but no fun).
• This bothers me more than all of the other stuff combined, because, martial arts-wise my left leg is my bread and butter. And, in spite of decades of kicking and running, my knees have never, ever bothered me. The doc says it may be tendonitis but he thinks it's arthritis and is talking about future options--shooting a gel into the joint or maybe a knee replacement down the road. Sigh.
• Injuries happen much easier than they used to.
• Hell, I can pull a muscle just by getting out of bed!
• It makes me a lot more paranoid about trying things. I mean, if I messed up my shoulder for life by trying to surf at the wave simulator, do I dare try submission grappling again where people are actually trying to put stress on my joints?
• I can't do stuff I used to be able to do.
• No more jumping, spinning back kicks, breaking boards that are held by a couple of guys standing on chairs. Damn.
• Time is getting shorter and seems to be going faster.
• There is still much I want to accomplish but will I have enough time?
• I'm tired a lot. 
• A nice nap is more precious than a night out. What's up with that?

There's more, lots more, but lets just say getting old is a bitch! Nuff said.

On the other hand, I can still do this:

How many fifty eight year-olds can do that? Hell, how many 20 year-olds can do that?

And I can still do this:

There are some good things about getting older:

• I'm pretty happy with myself. 
• I've led a good life and accomplished a lot of things, from running a martial arts school for 25 years to competing well at national events to going to college full time to get an Associates Degree while working full time and keeping the the martial arts school going. 
• I try to be a good person, a good husband, a good dad (and step-dad) and a good employee, and I try to do nothing that I'll regret down the road. 
• I'm pretty happy with my life. 
• I have a terrific wife (she's wonderful and puts up with all my latest obsessions--How cool is that?) and a great step-daughter and I love my kids and my granddaughter is awesome. 
• I don't give a crap about what people think of me. Too old to worry about that kind of sh*t.
• I'm a good guy, I treat others the way I would like to be treated and if they don't treat people the same way then that's their karma problem.

On another post, I'll talk about staying young.

Okay, that's it. I'm getting older. Big deal. It could be worse.

Later.

My Martial Arts and Stretching

Stretching

A martial artist should be fit. Too many times I have attended martial arts events and seen so-called black belts who had huge bellies hanging out over their belts. Or others that were winded after putting on a uniform. And yet others who could barely touch their knees let alone their toes.

I think, as martial artists, especially if we claim to be black belts, we should have standards and be an example to "civilians".

Even though I no longer have a martial arts school or hold the position of an instructor in any capacity, I still wear the labels "martial artitst' and "black belt" if only for the fact that I ran a martial arts organization locally for years. And even if no one knew, I still would try to represent the arts as best I could. And it's not like I go around telling everyone what a badass martial artist I am, there are people who have known me for years who have no idea that I'm a black belt or ran a martial arts studio. But I know...

Okay enough ranting. A martial artist should have strength, flexibilty and endurance, at least in some measure. Period.

All that being said, I swear by the triangle of fitness: strength training, cardio and stretching. I've talked about strength training and cardio so it's time to discuss stretching.

• Stretch often! For the sake of efficiency I combine stretching with my other workouts.
• During my strength training workout I stretch between sets. These are typically my more extensive stretching days, just because I have many sets so more opportunities to stretch.
• During my cardio/ kickboxing workout I stretch between rounds. I only have a few opportunities to stretch on these days so I pick one stretch that catches as many muscle groups as possible and repeat that one during the workout.
• Stretch statically. A static stretch means that you get into position so that the muscle is stretched and hold that position. No bouncing!
• If you're 35 or younger holding each streatch for 30-40 seconds should be fine.
• If you're over 35, hold the position for at least 60 seconds.
• If you have the luxury of time, do as many different stretching exercises as possible. Time is my enemy so I only do a few positions that work as many muscles at a time as possible:
• Squat stretch: I squat down and roll my back so that I'm in a squat position with my back hunched over. This stretches (to some degree) my back, calves, quadriceps (top of thigh) and the back of  my thighs.
• Leg to the side, toes up. From the squat position I put a leg out to the side with my toes pointing up. I turn my chest toward my foot and lean toward my knee, keeping my toes pointed toward the ceiling, stretching the back of my thigh, calf and back. Of couse, I do both legs.
• Semi lotus: sitting on the floor, sot of like the lotus position except that the soles of my feet are touching each other and pulled in as close to my body as possible. I try to use my elbows to push my knees to the floor, while pulling my chest to my feet. This stretches my inner thighs, quadriceps and back.
• Straddle stretch: I sit and spread my legs as wide as I can and lean my chest torward the floor, keeping my back straight. This stretches all kinds of stuff--back, inner thighs,back of thighs, calves. Whenever I'm crunched for time and can only do one stretch, I always pick this one.
• If I have time, I'll turn my chest toward my leg and pull my chest toward my knee, stretching my torso, back and hips
• Also, if I have time, I'll bring my left hand over my head  and try to bring my right ear to my right knee and, of course, vice versa. This stretches my sides and hips.
• Standing stretch: From the squat position, I straighten my legs, keeping my hands on or near the floor, again stretching my back, calves and  back of thighs.
• Here is what they all look like:

So there you go, that's what works for me. What works for you may be different. Different body types may  require different routines. Doesn't matter, do something! Stretching is one of the most beneficial of exercises, keeping muscles, tendons and ligaments pliable and joints heathly and efficient. Stretching also reduces the risk of injury. And stretching  helps to keep you young. More about staying young in a future post.

By the way, the pic at the beginning of the post is of me doing the straddle stretch. Not bad for a 58 year-old guy, huh. Some people will say "oh he's just naturally flexible." BS to that! I work my ass off to stay flexible, if I take a few weeks off it goes completely away and I can't even touch my toes.

Remember, stretching is a part the three point fitness system: strength training, stretching and cardio for strength, flexibility and endurance. You need all three. So stay balanced damn it!

My Martial Arts and Cardio

Cardio

I used to run about 2-6 times a week. I did this to complement my regular martial arts training. I felt that it was another aspect of cardio that I could add to sparring and Tae Kwon Do and kickboxing practice. I typically ran 3-5 miles, averaging 8-10 minutes per mile (depending on how spunky I felt).

Eventually, I had to give it up for two reasons. For one, my feet started to hurt so badly that I would end up hobbling around like an old man. I think this was due to decades of barefoot Tae Kwon Do training on surfaces that were usually nothing more than carpeted concrete. In hindsight, if I had it all to do over again, I would have treated my feet better. Back in the day, though, we were all tough guys and the idea of putting shoes on to train seemed pretty damn wimpy.

Aside from my aging, aching feet, the other problem was time--I found it increasingly difficult to make time for running and still keep up on my martial arts training. Something had to give, so goodbye running.

My Cardio Workout
Cardio is still a very important part of a workout though, so that's why I bought Bob (or as my stepdaughter, Tarrah,  named him--Otis), who is pictured here. Bob lives in the basement and he is my training partner. He's the best! Bob is always there, never complains or talks back and, maybe most important, no matter how hard I hit him, he NEVER hits back.

So now my cardio workout revolves around Bob. Here's how it goes:

• On the days that I don't do strength training (or take a day off) I practice kicking, punching, elbows and knees on Bob.
• I work in five minute rounds. A minimum of three rounds, typically four, sometimes five--whatever I can fit into my lunch hour. On a weekend day, it's always five rounds.
• The first round starts with punching, so I can get warmed up.
• I never stretch before a Bob workout. I think it's more important to raise your body temp and get the muscles nice and warm, like taffy that been sitting in the sun. As a matter of fact, I have pulled more muscles by trying to stretch them cold.
• I always work the basic punches: jab, straight (also called cross) punch, hook and uppercut.
• After I feel nice and warm, I start working in my kicks
• I work on the basic kicks: front, roundhouse and side kicks (although I always try to spend some time on my spinning back kick, just because I love it so).
• Between rounds, I stretch for 1 - 2 minutes

Thats it. Pretty simple. I work hard and fast and two or three times in each round I try to go as fast and hard as I can (make up your own jokes here).

Variations

• At least once a week I do my "thirties".
• that means I do 30 of each type of kick and punch, working on speed, power and technique for each one.
• I put my techniques together in combinations. For instance:
• Jab-cross-hook-uppercut
• round kick-jab-cross
• Front kick-jab-cross-round kick-hook

• Here is a link to an example of how I put together combinations: http://www.youtube.com/watch?v=Glx3T7xs_hs
• Another link to an example of my workout: http://www.youtube.com/watch?v=i5y6N_rJJH4&feature=related.
• And another workout example: http://www.youtube.com/watch?v=mWXRyC2Wr10&feature=related

Keep in mind that I try to keep this up for a solid 5 minutes, with a 1-2 minute break for stretching and then 2-4 more rounds, mixing up punching and kicking. Its a great cardio workout.