Actually I never left but I have been a bit negligent on putting postings out on my training.  Training is doing very well.  I am continuing with a healthy diet and the results are nothing less than phenomenal.  I am now weighing in at 217lbs at 11% bodyfat.  This is such a huge difference in my health and training that I cannot believe the differences.

I have been using Advocare products which are in every NFL locker room and verified to be sure they are clean of banned substances.  You can find information about advocare from my site at, www.AdvoRoanoke.com . I have eliminated all fried foods and sodas from my diet.  I have not had soda or fried foods since February.  Honestly, I do not miss them.  I do miss Krispy Kreme donuts and just cannot be around them. LOL

My weight loss has been combined with an aggressive plan of muscle building and cardio training.  Many of my cardio regimens are “classified”.  I have been doing lots of 300′s which is 6 exercises of 50 reps each.  I try to keep these exercises to bodyweight drills.

My plan for this week is to start video taping my pattern to be able to analyze problem areas.

I have been working on sparring combinations to “open holes” with my opponents.  My cardiovascular conditioning is improving daily and I will be adding my secret weapon training this week.

September is getting close my friends!

Been a bit since I have posted an update but it is not because I have not been training.  I have been training each day going towards the goal of 5th Degree Black Belt.

This last weekend, I had the honor of having Master Danny Dring at my school.  Mr. Dring gave me and my students a different perspective to think about when free sparring.  Diversity is important for sure, especially in our art.  It is good to learn different techniques and combinations because every thing does not “click” with every person.  You got to try different things.  Playing Taekwondo is a great way to look at our training. It has got to be fun to keep doing it.  Finding ways to make yourself better is the key to our art.

I have been training in TKD daily with supplimentation of Kickboxing and BJJ.  The BJJ training really works your aerobic conditioning.  It is a different type of training but a great way to sneak in your cardio work.  Kickboxing is allowing me to become more comfortable with hand techniques intermingled into my kicking.  I would tell you the combos that I am working on….but you will just have to wait for September to see them.  LOL

My diet has been very clean over the past 20 days.  Absolutely no fried foods, lots of water, no highly processed foods, no fast food, no soda.  That is most of the NOs.  I am eating alot of chicken, egg whites, vegetables, and fruits.  I have been using the 24 Day Challenge from Advocare (www.AdvoRoanoke.com).  My weight loss has leveled out for a bit but I am now lower than where I was when I tested for 4th Sr.  I am currently weighing 230lbs at 14% BF.  I am getting closer to my goals of 220 at 10%.  What I don’t have to carry around with me….will make the sparring much better.

I am also maintaining a daily lifting routine.  At least 45 minutes of interval weight lifting followed by 30 minutes of cardio.

Tonight I freesparred with my adult students.  We had 15 three minute rounds.  Now I am sore but feeling good!

Next month I am starting  “The Camp Lindamood Traveling Training Express”.  First stop will be on the weekend of March 25th when I will be traveling to Mr. Baxter’s school!  Looking forward to a great time with a great and talented master instructor.

Keep Training!

Well here we go.  I am restarting the “Path to 5th Degree” blog that I began a few months ago.  I quit posting as I was not sure when I was going to be testing for the honor of 5th Degree.  I will be testing at the Taekwondo America National event weekend in September 2011.  The event will be in Winston Salem, NC. Being a “local” tournament for me, I am hoping to have a ton of my own students there to cheer me on.  No pressure right….pressure makes diamonds my friends.

Just because I have not been blogging, does not mean that I have not been training.  I have steadily trained daily in either TKD, Kickboxing, or Brazilian Jui Jitsu.  In the mornings, I have been lifting weights.  Typically low weight- high repetition exercises.  This will help me with lactic acid buildup tolerances.  i want round 4 to feel just like round 1.

I am also taking an very close look at my diet and nutrition for this testing.  When I tested for 4th Degree, I weighed 270lbs at a 38% bodyfat.  I did pass that testing, but it was VERY difficult.  I was fortunate that Mr. Kesler showed mercy on me at that one!  My 4th Senior testing, I weighed 230lbs at 12% bodyfat.  This was a MUCH better testing!!  I actually lost track of how many rounds I had sparred and thought I had only sparred three!  This is a good problem to have.  If you are not carrying the weight around….you will move better.  My plan for 5th is to be in the 220lb range and have my bodyfat from 8-12%.

How am I going to do this you ask…..mainly practicing what I preach!  I am also starting the 24 Day Advocare Challenge.  You can find out information about the 24 day challenge on my site:    http://www.AdvoRoanoke.com

I am also going to be planning training camp visits to my local high rank instructors.  I always had the great benefit of having Mr. Lacy in the same town as me…to keep me straight and make sure I was ready to test.  Now that Mr. Lacy is tearing it up in Texas…I will have to make some road trips.

Well, time for class!  Lets get strong!

PLAN, PLAN, PLAN – Decide ahead of time what you are going to eat.  Leave nothing to suprise.  Be careful of the spur of the moment decisions.

ASK, ASK, ASK – Don’t be afraid to ask the waiter how the meal is prepared.  Watch out for little hidden things in the sauces and marinades.

CONTROL, CONTROL, CONTROL – Exercise portion control.  Only eat what you know you should eat.  Most restaurants serve huge portions that are much larger than what you should be eating.  Plan on taking food home from the beginning.  Ask the waiter if you can get half the meal put in a to go box, that way you are not tempted to eat more than you should.

Willpower is easy when you don’t even have the “bad” food in your house.  It is going to be harder for you to slip and easier to stay on track.

Here are a few tips:

NEVER GO TO THE STORE HUNGRY – This is nothing new, you have heard it before.  Hunger is a very strong power and will cause you to buy stuff that you do not need.  Eat a few pieces of fruit.  An apple or a banana or some orange slices will help you be full before going to the store and will help you stay focused on what you need to get.  If your family goes shopping with you, make sure they eat something too.  That will help you from having the little ones throwing stuff into your basket.

MAKE A LIST -  This will help you plan your meals and focus you on what you actually need to get.  Avoid frivilous junk purchases.  The good thing is that most of the candies and cookies are on the same isle.  Stay off that isle no matter what!  Remember the old saying, “Once on the lips…forever on the hips.”  Get in the habit of being a good grocery shopper.  It will save you money…and save a bunch of calories.

PRODUCE – Get lots of veggies!

LUNCH MEATS- Get the 98% fat free turkey or lean chicken.  Avoid the processed meats that are high in fat.  Fat percentages may be misleading on the packaging.  Look for the one with the leanest cut of meat with the lowest grams of fat.

SEAFOOD AND MEAT COUNTER- Oysters and shrimp are great treats, if not fried.  Fish is an excellent protein source and is good for your heart health.  Turkey and chicken is awesome with the occasional lean ground beef.  Even if your ground beef is listed as 93% fat free, it will often times still be higher in fat than chicken.  Red meat on a daily basis would make it impossible for you to keep your fat percentages in line.  Stay with the white meats.

SPECIALTY FOODS – Sauces of mexican foods are fat free.  Avoid the shells and nachos.  Italian food sauces are also tomato based and very low in fat.  Refried beans usually have fat or lard added, which is the worst kind of fat you can consume.  Watch out for creamed sauces and soups.

CEREALS- Pick the cereals with the least amount of sugar and the highest amount of fiber.  Cheerios is a great cereal for kids and adults.  Coco Puffs are low in fat and may help you wean off chocolate cravings without loading up on the fat.

CANNED VEGETABLES- These are great and can give you variety in your meals.  Just be sure that they are not packed in oils.

CANNED MEATS- Canned tuna is awesome and is quick and easy.  Avoid the canned meats at all cost.  Highly processed and full of fat.

SNACKS- Fat free pretzels and fat free crackers are good, as well as low-fat popcorn.

DESSERTS- Popsicles that are sugar free are good.  there are numerous low fat frozen desserts to try.  BEWARE: SUGAR THAT IS NOT USED BY THE BODY QUICKLY AS ENERGY IS CONVERTED TO FAT!  Don’t overload in this area, or you will gain weight and fat.

Win the battle at home by winning the battle at the grocery store.  Save yourself some money and some unneeded calories!