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

Read. Read. Read. and Read some MORE.

It has been one of my favorite habits to read men's health magazine (hard copy and online. But now, I've expanded my reading and well, video materials first and foremost, into looking at youtube videos (as well as adding some of my own), reading the top pick blogs at Google. Some of the blogs are already included in my blog's list of my must reads.

Make it your habit also of reading and continuously learning about the new studies, techniques, work outs and diets to improve your OWN workout/menu.

In all things, persevere,

Anthony Verrick Dones
Real Estate Investor

P.S. Part of achieving your goals is having the right mindset and John Calub can help you to reach your goals in every aspect of your life. I have tickets to his upcoming seminar, How to Become a Money Magnet. For more details, click here.
It's an P8,000 worth seminar, yours for only P250. You want to have a multi-millionaire mindset? Yes!

Medicine Ball, anyone?

One of the benefits of having a medicine ball is that you can do a variety of workouts while at home or wherever you bring the ball with you (seriously?). Along with a jump rope, you can make a circuit out of these simple yet helpful equipment.

Disclaimer. This is only one of the circuits that I do at home (when I can't go to Red Gloves to box or the gym near our house- 5 minute walk from our house, to be exact). You might want to try this also, lower the scale a bit or do the opposite, use a heavier medicine ball, add a few more repetitions and add an exercise that's a staple on your workout.

So the only things you need for this circuit are a medicine ball (mine's 3 kilograms and yes, I use light weights only), and jump rope.

The circuit starts with 3 sets of 5 minute jumping rope with 1 minute rest time.

(You can do a variety of positions of your feet for this- depends on what you usually do at the gym)

Next comes my favorite part, using the medicine ball. These exercises work the whole body plus there's a lot of it so you can vary the combinations.

(For the animations, check out http://bit.ly/caEAkj)

30 reps of each continuously

Medicine Ball Hammer

Overhead Triceps Extensions

Figure Eights

Medicine Ball Lunge Crossovers

Slams

The key is speed and of course, proper form. I start with the Hammer and Extensions to warm up my arms and then I finish of with the Slams because I like doing it- just like how I like tossing tires.

After the medicine ball exercises, I continue with body weight exercises but still use the medicine ball.

3 sets 12 reps of each push up

Side-Middle-Side (Okay, I coined it that way because I can't find a proper name for it)

-do a push up with your right hand on the medicine ball, the do a push up with both hands on the ball, then do another with the left hand on the ball.

Diamond Push Ups (hands on the medicine ball)

-place both hands on the medicine ball, slide your feet apart almost at shoulder-width

I finish off with another 15 minutes of jumping rope (because I like it).

I do this circuit for 2-3 sets. Takes more or less 20-30 minutes.

So there you have it, one of the circuits that I do at home. I try to do this after work because I still want to work out even after 8-10 hours of therapy with my kids.

But be sure to do proper stretching, warm up and after work out, water, rest and sleep.

If you have any questions, comments and suggestions, please contact me. I'd like to hear your feedback regarding this post.

Do you have a favorite circuit exercise that you do at home? Care to share it?

(Next time, I'll highlight the benefits of the exercises that I do so you'll get why I actually do them)

In all things, persevere,

Anthony Verrick Dones

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

SPEED BUMPS, everybody hits them.

I just won my first match since I started boxing. Yes, it's true. I won the fight with a decision (2 rounds to 1). I spent 2 months training for the amateur fight with another gym member. We were both in the 70 kilo bracket (I was 73, he weighed in at 77). The weight difference got me more excited, because it meant that there was more power behind his punches.

I never got to mention this at the start of this blog but I really established this goal of getting to my optimal weight of 72 kilograms by boxing, sticking to a steady diet (which I have to reinforce) and balancing work and play all at the same time. I also started this blog as reminder to myself that I am young, I am wild, I am smart but at the same time, I have every bit of potential as everyone else to make mistakes.

And mistakes I did commit, I call these mistakes, my speed bumps. Right now, I can think of 3 speed bumps that I continue to face.

1. Diet

I remember my coach telling me that when you do your workout, the ratio of the exercise and diet approximately goes 30-70. Yes, diet gets a bigger part of the whole work out routine because it is much harder to control and well, you don't have trainers shouting at you to move, do this, don't do that. When you are out of the gym, and you look up at the menu and see the biggest platter the joint has to offer, after a 3 hour training, you just can't help but tell yourself, "I have to get me one of those".

Just like that, 3 hours of sweat and maybe a little bit of tears, down the drain. Which will definitely follow for you after a few hours of lamenting over your monster meal.

2. Injuries (I'm still not sure, but I'm definitely attracting it)

I'm still not sure of it but I've been feeling pain (2 out of 10) for a month now, whenever I wake up and a few hours after workout or games (basketball, ultimate frisbee with MUC). I'll go to an ortho this monday, and I really have to get this looked at. I know, I should've done this a month ago.

The pain is bearable physically, but in another way, it affects me mentally. In a sense, it affects how I look and approach any work out. I can't give it my full effort, I can't sprint as fast as I know I can, I can't punch or twist or jump thinking that I might be making this (make believe) "minor" injury worse.

So that's that. I'll see the results this Monday. I'll keep you posted about this. Really affects you in a lot of ways. Even at work (my co-workers always comment on how I walk).

3. Rest

I'll have to say, and well, any expert out there will agree with me, that rest (SLEEP, warming up and stretching properly) is one of the most vital part of any person's workout. It works hand in hand with your diet, your mindset and your motivation to improve physically, mentally and even your appearance (good for your skin, your face, muscles and bones).

Now that I've explained the benefits of rest, I'll explain why I consider this as one of my speed bumps. Being a normal person, of sound mind and body (Yowzah!), I happened to overlook these benefits, and well, after 3 hours of grueling work out with the coaches, Jemu and the Koreans (shout out to Danilo and friends), I go out, drink, sleep late, and work for 10 hours then another 3 hours of boxing training Nirvana (or the opposite?).

Those are the 3 speed bumps that I have to overcome and quick, if I want to get another Victory on November when I get to fight again.

I'll update you on the progress of how I will overcome them. As of now, I can only think of 3, but I think there are still a lot more lurking in the shadow. But no worries, I'm dedicated to reaching my goal of 72 kilograms (btw, I'm already 73 kilograms since my last weigh in). When I reach this goal, the task only gets harder, because then, I'll have to keep it that way.

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

It can DEFINITELY be Done!

"What the mind of man can conceive and believe, It can achieve"

-Napoleon Hill

I have long set a goal of achieving my most ideal weight, in kilograms, 72, in pounds, 158.4, in stones, ~12. I've already done the impossible (for me at one point in time), of dropping from 80 kilos to 74 kilos before a trip to CDO with my beloved friends. Ever since that time, I was SURE, that I am able to achieve this feat.

Right now, I'm 75 kilograms, and the activities that I do to be able to lose weight include boxing, ultimate frisbee, jogging and hitting the gym to lift weights. For some, this may be already difficult, for some, they might consider this still too easy if I wanted to get to 72 kilos.

Some people know that physical activity is only half the battle, that exercising vigorously is not enough. The other half of this task includes diet, proper sleep, and a mindset.

You can tire out your body, everyday or every other day (including a rest day in between workout sessions) but at the end of the day or probably the weekend break (guilty!), you let yourself loose again. That'll be the end of all your efforts for the WHOLE week. All that work for seven days, down the drain.

So the things that I'd like to point out is that exercise is only doing 50% of the task; the other things to do include;

-7-8 hours of sleep everyday

-8-10 glasses of water

-eating the right food, taking vitamins

-avoiding, literally, shunning all the food that you know are not good for you

-having the RIGHT mindset, constantly reminding yourself of what your goal really is

There will be times when you hit a speed bump, there will be a gazillion set backs, a ton of reasons for you to just drop all your efforts and go back to that happy person (eating what you want, sleeping whenever you) and just plainly, say it out loud, "I QUIT".

But my friend (yes, I am talking to you), the battle cannot be lost, time and time again, you have risen. Like a phoenix, revived from its ashes, you soar through the skies with your magnificent radiance!

Allow yourself to fail, push yourself to get back right up, and trudge along, the task may be monumental but it can DEFINITELY be DONE.

In all things, persevere,

Anthony Verrick Dones