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A Healthy Treat Recipe from UFC GYM

Nature’s candy not only satisfies your sweet tooth, it nourishes your body. After working so hard at UFC GYM, we agree that you should treat yourself, but it doesn't have to be in an unhealthy way. Using fruit as dessert is a great way to model a healthy lifestyle for your family and friends. This apple dumpling recipe is a winner for my family.

Ingredients for 1 serving:

  • 1 large Golden Delicious or Gala apple

  • ½ - 1 ounce of granola

  • 2 tablespoons Light whipped cream

  • Cinnamon to taste

Nutrient Totals

  • 180-250 calories (depending on amount of granola)

  • 1-3 g protein

  • 34-42 g carbs

  • 5-9 g fat

  • 5-6 g fiber

Instructions 

Remove the core of the apple. Pack the cored apple with granola. Place cored apple in a vegetable steamer or shallow saucepan with 1/2 inch water.  Cover and steam for 10 minutes or until tender. Cool. Sprinkle with cinnamon and top with light whipped cream. Enjoy!

Don’t forget to end every meal with your dotFIT Multivitamin and Mineral to fill nutrient gaps. You started with a multivitamin in your mother’s womb to ensure you got everything you needed for healthy development. We believe this lifelong habit helps you and your family grow strong and stay strong.

 

By: Kat Barefield, MS, RDN, CPT, CES, PES, Registered Dietitian Nutrition

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At-home Workout for Mom

MOM IS STRONG. Who else can birth children, teach them wrong from right, pack them healthy snacks, provide for her family, change dirty diapers, make 249 Target trips a week…the list goes on! With more items on her to do list than time in the day, it can be tough for Mom to get to UFC GYM for one of their fitness classes. Well Mom, we are here to help! Next time you can’t make it to UFC GYM, but need a quick workout, try this at-home workout:

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Brazilian Jiu Jitsu for Women

My name is Shanie Rusth and I am competitive mixed martial artist with a professional fighting record of 2-0, Franchise Development Associate for UFC GYM, and most importantly, a mother of two spunky and wonderful children. MMA has been an integral part of my life and shaped me into the woman I am today. My first experience on the mats was as a teenager, as a sophomore in highschool. My older neighbors were high school wrestlers and Brazilian Jiu Jitsu practitioners and their garage was matted out into a makeshift training room. I used to skateboard past their house every day and watch them grapple and I begged them to teach me and let me train with them. It took a few months of convincing, but finally they let me in. Before I knew it, my dad was paying the boys to teach me private lessons. This training sparked my love for mixed martial arts and I have continued to train in the sport since. In my opinion, every woman should practice Brazilian Jiu Jitsu at UFC GYM, and here are a few reasons why.

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UFC GYM Podcast Episode 03- BJ Penn

Everyone has a story. Every celebrity, athlete, mother, and first responder! Today we bring you Episode 03 of the UFC GYM Podcast, where UFC GYM President, Adam Sedlack sits with UFC Fighter and UFC GYM Hawaii owner, BJ Penn, to discuss his story. Throughout the podcast, you'll hear about BJ's biggest accomplishments and losses throughout his fighting career, how he fell in love with Brazilian Jiu Jitsu, and what his kids have taught him about himself. Plus, who does BJ consider to be the best UFC fighter of all time? You'll have to listen to find out! 

Enjoy the entire podcast here

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Brazilian Jiu-Jitsu for Kids

Brazilian Jiu-Jitsu is a self-defense based martial art that forces the practitioner to work out their entire body and mind. While adults may come first to mind when thinking of this sport, Brazilian Jiu-Jitsu is also a great practice for children. While the list of reasons you should sign your child up for UFC GYM’s Youth BJJ Program is endless, here are a few of the program’s key benefits:

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Why Brazilian Jiu-Jitsu is my go-to Workout

Hello, my name is Michael Vu.  I am 28-year-old human resources professional working in the corporate world.  I have been training in the UFC GYM Brazilian Jiu-Jitsu program for almost 2 years…and I love it!  Brazilian Jiu Jitsu, or BJJ, at UFC GYM has given me an experience like no other.  Since my job requires me to sit at a computer for most of my day, I need to stay as active as possible in my free time to stay healthy.  BJJ allows me to get a great workout, but also learn a lot about myself and the sport. 

BJJ can be practiced as both a martial art and a sport.  Since it was originally developed as a martial art, the principles and techniques teach real life skills that can be used for self-defense.  A fundamental teaching of BJJ is that technique can overcome size and strength.  As a person of smaller stature, I can hold my own against a training partner much bigger than me through leverage. In real life application, the techniques can be used to control and submit an assailant.  The confidence that you can protect yourself that you gain through training is priceless!

Another aspect of BJJ at UFC GYM that keeps me coming back is the camaraderie within the class.  Everyone is welcoming and helpful, from the newest student all the way to the head instructor.  Class is taught in an environment that promotes teamwork and encourages growth throughout.  Everyone’s ego is left outside of the mat and each person is focused on getting better at the sport with each other.  Higher ranked students are never standoffish towards lower ranks and will go out of their way to introduce themselves and help.  If you need to be shown a certain move again, the Coach will be more than glad to show it over and over until you understand it. 

Lastly, BJJ can teach you a lot about yourself.  BJJ is a game of chess that you play with your training partner.  You will be in certain positions that will challenge your mind to think of possible escapes or moves that are available.  From there, there can be a multitude of different options you can take to advance your position.  For myself, I like to be in the bad positions, like being pinned or about to be submitted.  At this moment, I try to challenge myself to keep fighting and look for opportunities to escape.  The hard parts of training are  when you are tired and winded, but your opponent still has energy and is still moving.  Your body will want to stop and take a break, but your mind will push you to keep going!

I wholeheartedly believe everyone should try BJJ at UFC GYM.  Everyone from the students and Coaches will welcome you into the class and encourage you to succeed.  UFC GYM has provided a space where beginners and advanced students can safely advance their skills all while getting a great workout!

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What to Expect in a UFC GYM Brazilian Jiu-Jitsu Class


One of UFC GYM’s most unique offerings is our Brazilian Jiu-jitsu program. Brazilian Jiu-Jitsu, or BJJ, is very popular among our members because not only does it provide a full-body workout, but builds character and mind power as well. UFC GYM’s BJJ program allows you take what you learn on the mat and apply it to your everyday life. If you’re looking for a new workout that can improve your overall physical AND mental well-being, UFC GYM’s BJJ is for you. Here are a few things you can expect in a UFC GYM Brazilian Jiu-Jitsu class:

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Full Body At-home Workout

Reaching our fitness goals requires consistency in both diet and exercise. But do you ever feel like you just don’t have enough time in the day to get to UFC GYM for a Boxing class or to the beach for a mile run? We all have those days, and that’s why we developed this quick, yet effective 30-minute workout that you can do from home. All you need is a pair of dumbbells & the motivation to make it happen. So, keep your eye on the prize and let’s get to work!

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How to Maximize Athletic Performance

Fueling your body pre and post workout is crucial for performance and recovery. It is not a one size fits all formula, but there are a few basics for everyone to keep in mind.  The truth is, there is no magic fix to working out and dieting- small changes are key for long term results, and you really cannot out exercise a poor diet! Overall, performance comes down to not only diet, but lifestyle factors as well! At UFC GYM, we are committed to offering you classes that will challenge you and help you reach your fitness goals. But it doesn’t stop at the gym, it is important to fuel your body with proper nutrition to maximize your performance and allow you to get the most of your classes. Let’s break it down:

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Keto, Paleo, IIFYM, and Plant Based Diets- Which one is best?

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