An Everyday Battle

To make the statement more accurate,

for me,

It's an every MEAL battle.

For today,

Breakfast- I had fried rice (translates to Sinangag- includes "bahaw", egg, garlic, hamon in olive oil), plus my favorite breakfast viand- Bistek Tagalog!

Lunch- Mac and cheese (courtesy of a parent), No water intake for 9 hours of speech therapy sessions (Oh man!)

Dinner- Salad (Italian dressing), Fried Tofu (yes, fried!!!), Tilapia (fresh water fish) and good ol' water.

So another day is done. That's just for the meals. What about the exercise? sleep?

In all things, persevere,

Anthony Verrick Dones

S.tarting boxing? 3 things to be aware of when you do.

When people take up boxing, especially if it's just for exercise, they tend to think that the best asset that they can develop is power.

I know this, I'm a pretty good example. I started boxing when I was still very heavy, weighed about 80kilograms (176 pounds) and I really thought, "Boxing, huh? I have to punch hard". The following week, wasn't able to workout at the gym because I sprained my right hand.

My coaches told me that power is easy to add or acquire, versus having proper form, upping their speed, footwork and getting the right timing for your punches.

Here are 3 things to take note when you start boxing.

1. Cardio

Before you start boxing, it's better that you've already been doing some form of exercise, be it another sport, or jogging. At Red Gloves, even the warm up can make it hard to breathe. Then follows the usual routine (heavy bags, mitts, double end and speedball- followed by jump rope and ab workout).

Start building up your cardio by jogging early in the morning or evening, just put a quick 30 minute jog in your village or do 10 minutes or more of jump. Refer to my blog about the benefits of jumping rope.

2. Proper Form

Just like anything that you are starting to learn, be it a new game, a new hobby or a new sport, it's alright to start slow. You learn the proper form, and technique when throwing a punch, doing head slips and the proper footwork when moving around the ring or your opponent.

Learn the proper form, then slowly add the speed and timing and then when you have those down, smack the bags with all you got (all out power!!!).

3. Diet

You will notice that most of my posts (about eating rice, encountering my speedbumps) include "diet" in them. If you really are serious about boxing, boxing will also be serious towards you. Boxing will help you but if you can't control you appetite, even if you work out for 2-3 hours (shed a few tears while training), then you let yourself go during dinner- it would have all been for nothing. When you can't control your appetite and your choice for food to consume, every time you step in the gym, you start at square one all over again.

So guys, boxing isn't all about power. Okay, it sure sounds cool when you hit the bags/mitts hard enough, that you make loud sounds. But you still have a lot of things to take note of.

Build your cardio so you can last longer through the routine and learn from the coaching instead of gasping for air in the corner.

Learn the proper form to be able to protect yourself from injuries and apply the techniques that your coaches tell you.

Control your appetite and stick to your diet (lots of vegetables, protein and avoid junk/fast food).

Lastly, enjoy the experience and let boxing help you improve, not only your physical ability but also help you improve as a person all together.

In all things, persevere,

Anthony Verrick Dones

email: anthonyverrickdones@gmail.com

mobile: 09175481201

P.S. Do you want to learn how to lose 13 pounds in 3 weeks?

"Yes Anthony, I want to know how to do that."

M.ove your feet, or else you get hit.

One of the things that I have to improve on my boxing is footwork. Mobility in the ring, the freedom of movement within the four corners during a fight can become my best weapon. Well, aside from limitless stamina (keep you posted about this one), timing and speed of my punches.

I was searching YouTube for drills that I can add to my routine so I can improve my footwork. I came across Albert Pope, a boxing coach who posts video clips of different boxing techniques and drills. Fortunately, most of his videos are the basic moves for boxing, footwork, bob and weave, head and body movement.

I got to learn cutting the corners, if you want to improve your footwork (getting away from the corner, going around your opponent), add this drill into your workout.

How did you find the drill? If you have drills you can suggest, please do.

In all things, persevere,

Anthony Verrick Dones

email: anthonyverrickdones@gmail.com

mobile: 09175481201

Step by step. You will get to your goal.

A lot of trainers, boxers and boxing enthusiasts will tell you that boxing is a very complex sport. While others will tell you, it is a simple sport. You improve your stamina, timing, speed, power and you are good to go. They will tell you to train both your mind and body to endure every 3-minute round of a boxing match, sparring session or even your routine training.

If you ask me, it's pretty complex. It means a lot more than just hitting somebody trying to knock him out.

It's complex in a sense that boxing is not just about punching and beating the hell out of some guy (or girl). It's much more than that. It trains, not only your physical strength, endurance and stamina, but also your mental toughness. It is a place, a sanctuary wherein you get to know yourself, challenge yourself. You train yourself and achieve success in small or big endeavors of your training. It tells you that if you can go through with such a hard training, you can do any goal you set for yourself to achieve.

As for me, I've set a small goal of lasting the whole 3-minutes of our mitts (2 of these) during my routine workout at the gym. I set this small goal in order to achieve a bigger goal of lasting 3 rounds of the amateur match (with the pressure and an opponent in the ring that actually wants to knock you out) that will happen this November.

You set small goals to achieve an even greater goal. You take small steps, small successes until you can handle bigger ones.

What are your major goals? What have you set for your workouts, for yourself?

In all things, persevere,

Anthony Verrick Dones

email: anthonyverrickdones@gmail.com

website: http://bit.ly/as5agO

mobile: 09175481201

The ROACH and Jump Rope

I was just thinking of how I can input more "fitness time" into my schedule. A schedule which includes staying up, checking my FB account, blogger, reading manga, and listening to audiobooks (yes, I know, dovetailing does not exist).

I came across an article featuring Freddie Roach (Who's this guy again? LOL) and he was asked to share a simple routine that people can follow.

The most intriguing part (well, for me) is the warm up part and the way he keeps mentioning what Pacquiao does during his training (well, because he has an upcoming fight- for sure).

The routine goes like this;

1. WARM-UP. Stretch for 15 minutes.

2. JUMP ROPE. 10 minutes without a break. It's equivalent to 30 minutes of jogging.

The good thing about your jump rope is that you can take it anywhere, need a small space but still enjoy the benefits of a full 30 minute (jogging) exercise. Talk about making the most of your time.

3. HEAVY BAG. Do three three-minute rounds with a minute rest in between rounds. He mentioned that Pacman does the heavy bag rounds WITHOUT between round rest.

At Red Gloves Boxing Gym, I do a series of combinations or what specific combination coach tells me to do. Most of the time, I do double jab-straight, R-upper L-hook Straight, Jab slip R-upper L-hook Straight followed by one-two combination. (I'll follow up with videos for the combinations).

4. SPEED BAG. Do ten minutes without break. What I do at the gym for speed bag are combinations with count (I'll put a video in for this) for two 3-minute rounds with 1 minute break.

5. SIT UPs (the best part). The Roach said four sets of 25. But to make it more challenging, you can hold weights to your chest. He mentioned that Pacman 1,000 sit ups with 25-pound plate (ouch) TWICE a day. At the gym, we do various crunches, 30 counts of each and believe me, they are so good, you WILL cry. (I did.)

6. JUMP ROPE (Yes, again. The reason why I feature this article). Do 5 minutes, its a warm down after a fun set of exercises.

So that's the routine I got from the one and only, Freddie Roach. Till the next feature.

Do you have a routine that you want to share?

In all things, persevere,

Anthony Verrick Dones

mobile: 09175481201

email: anthonyverrickdones@gmail.com

No More Rice

I've decided to start the no rice diet. Well, since I'm a Filipino and rice has been a staple of my every meal, I've decided to abandon it totally. Believe me, ask around, everyone who knows me (even those who don't like the Karate Kid and Mang Inasal crew), are very much aware of my public affection and adoration for rice.

My relationship with rice since I was able to get to know it better was sort of a steady one. Like any other relationship, there are ups and downs, a lot of twist and turns. There were times when I got angry with rice, that I had to eat 6-8 cups of rice per meal (usually dinner time and yes, the Karate Kid crew got to know me a bit more- through my very subtle food consumption). There were times that I really loved rice that I'd still eat 6-8 cups of rice, in a more civilized and structured manner, sushi or (futo- my favorite) maki (which I'm still thinking if I'll stop eating also because, well, sushi or any kind of maki looks so great, you just have to pick that tiny piece of art and eat it).

The point of this post is to express how I really am one of the biggest fans of rice, more importantly, of consuming rice. This adoration for rice is exactly the reason why all of a sudden, I have to abandon it. Frankly, it sort of gets in the way of the whole point of this blog, like right now, while I'm making this post, I'm hungry (you won't like it when I'm hungry). I'd like to eat a whole lot of rice and fish right now, but I won't. I'll settle with fish and nuts (almonds) and that's it.

I really am serious with this dietary move. This also, in turn, pushes me to consume more fiber-rich foods and actually look for alternatives (potatoes, corn, carrots, sweet yams) for rice.

Do you share the same love for rice? Have you made the move of consuming alternatives instead of rice? Would you wish to share your experience?

In all things, persevere,

Anthony Verrick Dones

mobile: 09175481201

email: anthonyverrickdones@gmail.com

EVERYONE has their own BATTLES

I just checked my calendar and I've determined that I am just 50 days (Aug 28-Oct 15) from my deadline. My goal is, of course, still 72 kilograms. I've put a detailed presentation of what my workout agenda will be to achieve my goal. If you missed it, you can check it out again here.

I've managed to lose 5 kilos in 2 months (last January-March 2010), and that only includes boxing and diet.

Unlike my former workout routine, this current work out agenda includes other activities like ultimate frisbee, jogging and gym to target both toning, strengthening and cardio/stamina parts of a workout.

I have less than 2 months to lose the same weight, 2 kilos , the first time I actually tried to lose weight. I had the right mindset at the time, the pretty-much right formula and a big heart coming into that battle.

A battle with myself not to order an extra serving of rice.

A battle with myself not to get 500 ml of Mountain Dew as my staple beverage for lunch and dinner.

A battle with myself not to consume alcoholic beverages at least once a week.

A battle with myself, plus the other external factors that can affect my decision making, my momentum and my ultimate victory versus my one and only true nemesis, my dark side.

I'm excited to step into the ring again, the arena wherein not only my physical strength and endurance will be tested.

Most of all, my will power, my drive, my perseverance, my mind, and my heart.

All the other factors not seen by the naked eye, intangible and invisible to those who wander what great storms brew inside an enclosed shell of a man.

Are you fighting a tough battle right now? Are you giving it all you've got?

Everyone has their own battles, What

I just checked my calendar and I've determined that I am just 50 days (Aug 28-Oct 15) from my deadline. My goal is, of course, still 72 kilograms. I've put a detailed presentation of what my workout agenda will be to achieve my goal. If you missed it, you can check it out again here.

I've managed to lose 5 kilos in 2 months (last January-March 2010), and that only includes boxing and diet.

Unlike my former workout routine, this current work out agenda includes other activities like ultimate frisbee, jogging and gym to target both toning, strengthening and cardio/stamina parts of a workout.

I have less than 2 months to lose the same weight, 2 kilos , the first time I actually tried to lose weight. I had the right mindset at the time, the pretty-much right formula and a big heart coming into that battle.

A battle with myself not to order an extra serving of rice.

A battle with myself not to get 500 ml of Mountain Dew as my staple beverage for lunch and dinner.

A battle with myself not to consume alcoholic beverages at least once a week.

A battle with myself, plus the other external factors that can affect my decision making, my momentum and my ultimate victory versus my one and only true nemesis, my dark side.

I'm excited to step into the ring again, the arena wherein not only my physical strength and endurance will be tested.

Most of all, my will power, my drive, my perseverance, my mind, and my heart.

All the other factors not seen by the naked eye, intangible and invisible to those who wander what great storms brew inside an enclosed shell of a man.

Do you have a goal in mind too? Are you working towards that goal?

GOAL is set, then comes the PLAN

Start Date: August 28, 2010

Things to do:

Diet

Workout Routine

Flexibility

Vitamins

REST

Diet:

-no softdrinks

-no fastfood

-no junk foods

-no alcoholic beverages

-half rice, pork/beef, fish/chicken, lots of vegetables and fruits

-water only

Workout Routine:

Exercise	Schedule	Intensity	Amount	Remarks
Boxing	W-Th-F	2 hours full workout	600/ 8 sessions	Full out workouts include ample rest and food prior to workout
Jogging/Ultimate Frisbee	M-T-W-Th-F-Sa-Su	10 KM goal (for Milo)	0	Includes proper warm up and stretching before every run, minimum of 30 min runs everyday (overlapping other work out activities)
Gym	Su-T-F	2 hour isolation workout	P30-50 per workout	Target isolated muscle groups (abs, obliques, shoulders, chest, legs, arms)

Flexibility:

-everyday stretching (jogging, boxing, idle time)

Vitamins:

-Centrum Complete A-Z

(Oh yeah!)

Do you also have a work out plan laid out for a specific goal? Would you like share your insights about mine too?

In all things, persevere,

Anthony Verrick Dones

P.S. I buy houses spot-cash.

Email: anthonyverrickdones@gmail.com

Contact number: 09175481201