Mixed Martial Arts

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The MMA (Mixed Martial Arts) workout is a total body workout that is meant to strengthen the body and the mind.  


Several steps will be taken to reduce the risk of injury during this workout.

1. The workout will happen on gym mats.

2. The clients will be wearing mouthpieces and protective gear (sparring gloves)

3. All equipment being used is designed for that particular exercise reducing risk of personal injury (see notes below).

4. All exercises will be lead and supervised by professional MMA trainers.

5. Those with knee injuries will have modifications made to the workout. 

6. Those with ankle injuries will have modifications made to the workout.

PART 1: Jump Rope (2 x 3 minutes)

The clients jump rope for 3 minutes.  Following a 1-minute break, they jump rope for an additional 3 minutes. 

Safety Notes:

1. This exercise will be amended for those who are unable to do the exercise due to injury.  

PART 2: Light Stretching (5 minutes)

After warming up their muscles, the clients stretch for 5 minutes to prepare their body for their upcoming exercises.  

PART 3: Partner Pummeling (3 x 3 minutes)

Pummeling drills are a beneficial exercise used to warm-up and loosen the body before a hard workout.  The pummeling entails one person using grips and holds to move their partner around the mat and knock them off balance. 

Safety Notes:

1. The clients will be working with trainers during this exercise and all will be supervised with safety being of utmost importance. 

2. No client will be put in a situation that risks personal injury.  

PART 4: Sprawl Drills (3 x 15 reps)

The sprawl drills are used to teach quick movement and agility.  The clients start with bent knees and drop to the ground in a sprawled position then back to standing position as quickly as possible.  (There is no leg lift)

Safety Notes:

1. This exercise will be amended for those who are unable to do the exercise due to injury.  

PART 5: Partner body-lock and carry (4 x 20 yards)

This exercise is an MMA exercise that teaches the clients how to perform a body lock and maneuver the partner. One person uses a hold to grasp the other and physically move them a distance.

Safety Notes:

1. This exercise will be amended for those who are unable to do the exercise due to injury.  

PART 6: Heavy Bag Control and Striking (3 x 3 minutes)

The clients learn how to handle and strike a heavy boxing punching bag.  They strike, tackle and use the bag to push against during their workout.  Additionally, the bag is on the ground and clients straddle the bag and punch.  They also mount the bag and knee and push it.  

PART 7: Punching, Kneeing and Kicking (3 x 3 minutes)

The clients will learn punching, kneeing and kicking moves.  

Safety Notes:

1. This exercise will be amended for those who are unable to do the exercise due to injury.  

PART 8: Jack-knife Sit-ups  (2 x 15 reps)

In the jack-knife sit-up, clients are on the ground on their back with arms straight behind their heads.  Clients bring their upper body up while also bringing their knees up to their chest and their hands reaching forward to knees. 

Safety Notes:

1. This exercise will be amended for those who are unable to do the exercise due to injury.  

PART 9: Bear Crawl (3x30 seconds)

On hands and knees, clients crawl with their body off the ground.  Their arms and legs push them forward.   

PART 10: Back Bridge (3 x 30 seconds)

The clients lay on their back with knees bent and push up with their hips as far as they can.  They hold this position for 30 seconds.  

Safety Notes:

1. This exercise will be amended for those who are unable to do the exercise due to injury.  

PART 11: Cool Down Walk/Stretch (10 minutes)

The cool down period is for the clients to cool their muscles slowly and stretch the muscles they used during the exercises.


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Just the Beginning

Stacy is taking what she's learned and incorporating it into her everyday life.

After all the crying, heavy breathing, vodka tonics, and naked trainers, our Thintervention is now complete. Bryan, Mandy, and I were talking at the finale about how this is really just the beginning for us. This is our chance to start clean and fresh, and the best part was that we did this for ourselves.

The six weeks away from Jackie made me push myself harder than I ever thought was possible. I think one of the best things that came out of this process for me was that I became my own trainer. I took the advice from Jackie and Craig and used it every time I step foot into a gym, a restaurant with friends, or when stress might try to get the best of me. I always like to think that I have a mini Dr. Ramani with me when I go out to eat. She has become my talisman for sane eating because of her no-nonsense attitude and well-grounded advice.

I really have learned that life is all about balance. You won't gain back all the weight if you don't make it to the gym everyday. A cookie does not a fatty make! It's when it becomes ten cookies and two weeks without going to the gym that the imbalance shows on the scale. It's more important to get to the root of why you are choosing to eat the way that you are. If you are suppressing something or trying to medicate yourself in some way. I like to think about it as if I'm a car; I won't fill the car with more gas then I need, nor will I use cheap gas that will make me stop somewhere else to fill up again.

I'm not saying I've got a complete handle on this yet, even though I have surpassed my goal weight. I still have times where I have to pre-plan my days so I don't go hours without eating, I have to keep a watchful eye on when I decide to have a cheat meal, and I keep a strong support system around me at all times. Especially when I get that reoccurring nightmare of me looking like Eric Cartmen dressing up like Jabba the Hut trying to grab a microphone stand. You've never had a nightmare like that? Just me? 

I feel so incredibly blessed to have been a part of this process, and I will be forever grateful. Bryan and Miguel are two of the sweetest people I have ever met, and they make the best workout buddies anyone could ask for. 

I've decided that Mandy is like sunshine; no matter how you are feeling, she will be there to brighten your day. She and her family are so loving, and I hope that I will be lucky enough to follow her example. I thank her for being a pillar of support and always being a phone call away.

Lastly we come to my husband Craig Ramsay. He helped me so much throughout the six weeks we were away from Jackie, and I owe a huge amount of my success to him. He never gave up on me, and he was the only one of Jackie's team that sat me down and asked me questions about PCOS and what we were going to do to fight it. I don't know what I would do without him sticking by me in the gym, and I look forward to seeing you all in the spring for our Broadway themed wedding.

I thank you all for coming on this journey with me, and I'm so glad you liked the show!

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