Are you ready?

Where are those Abs?

A very common question the Trainers & Instructors at Knuckle Up Fitness are asked, "How do I get 6-pack abs?" While abdominal & core exercises will help you strengthen the muscles around your midsection & improve your posture, being able to actually SEE those ab muscles has to do with your overall percentage of body fat. Bottom line - IF YOU DON'T LOSE THE BELLY FAT, YOU WON'T SEE THE AB MUSCLES. Unfortunately, ab work alone, no matter how consistent or hard you work at it, will not help you lose that belly fat. This is because it's not possible to pick & choose areas where you’d like to burn fat, thus, ab work isn't going to target weight loss in that area.

In order to burn fat, you should engage in a workout that includes both cardiovascular and strength-training elements, such as our cardio kickboxing class. kickboxing class has it all & is the perfect combination of cardio, strength training, plyometrics, and ab/core strengthening. Come to class and let us motivate you to work hard & have fun. In the process you will decrease your overall body fat content, including the area around your midsection. 6-pack abs here you come!!!

The Magic of Z's

"Here's why you need more sleep than you think - People who's sleep was reduced to 6 hrs. a night for a week did just as poorly on tests as those who got 1 night of no sleep at all ...only 1-3% of people are genetically wired to function on less than 8 hrs. of sleep. Being sleep deprived can also add inches to your waste line ...people who don't sleep enough crave carbs & sugar which can cause weight gain. Researchers limited people to 4 hrs. of sleep for 2 consecutive nights and found their levels of leptin (a hormone that tells your brain you're full) dropped 18% and levels of ghrelin (which makes you crave comfort foods) increased 28%. Lack of sleep can also raise your cortisol levels making your appetite surge." So, don't skimp on those Z's! Good sleeping habits, a healthy diet, and killer workouts compliments of Knuckle Up Fitness and you will reach your fitness goals in no time. See you on the mats!

No Excuses

The most important part of getting fit is to stop making excuses not to. We are all crunched for time, tired, sore, and/or just looking for any excuse possible to not work out. But no excuse is good enough for you not to take care of your health. Start taking a “no-ifs,-ands,-or-buts-about-it” attitude towards your health and fitness. Whatever your schedule, I'll bet Knuckle Up Fitness has a class time you could squeeze into it if you really tried. Kickboxing, Muay Thai, Boxing, Brazilian Jiu Jitsu, one-on-one Personal Training ...Knuckle Up is your oyster!


http://www.youtube.com/watch?v=obdd31Q9PqA

Team KnuckleUp's Parker Graham wins big in North Carolina!

KnuckleUp Fitness Brazilian Jiu Jitsu and NoGi Submission Grappling Parker Graham competed in the Southeastern Gi and No-Gi Submission Grappling & Brazilian Jiu-Jitsu Championships in Charlotte, NC on 10/17/2009.

Parker weighed in at 68.6 Lbs, and since they didn't have any other kids in the 60-69.9 LB Expert division, they medaled him out for Gi and No-Gi, then combined several weight classes for the kids to compete in. He ended up competing in the 60-99.9 Lb divisions for Gi and No-Gi, and the Kids Absolute Gi and No-Gi divisions.

Parker lost his first fight of the day to a kid out of his age bracket and weight class. The kid he faced was a 14 year old that weighed in at 99 Lbs. Parker got taken down, and wrapped the kid up right from the start. He constantly attacked, and almost got the tap with two armbars, a triangle, and an arm triangle. The kid was able to power out of every submission Parker put him in, due to his size and age advantage. Parker fought an amazing fight, and lasted 4.5 minutes before getting caught in an armbar after the kid muscled his way to mount.

Parker ended up winning the rest of his fights on the day, including beating a 127 pound boy in the No-Gi Absolute division. The kid had a 59 LB weight advantage, but Parker controlled the fight and constantly attacked from within his guard. After several submission attempts that the kid powered out of, Parker submitted him with an armbar about 3:50 into the fight.

Parker ended up placing:
1st – Kids Expert 60-69.9Lb No-Gi (Medaled Out)
1st – Kids Expert 60-69.9Lb Gi (Medaled Out)
3rd – Kids Expert 60-99.9Lb No-Gi
1st – Kids Expert 60-99.9Lb Gi
1st – Kids Absolute No-Gi Division
1st – Kids Absolute Gi Division

Parker will be receiving two gold championship rings for winning the absolute divisions. One will have a silver inlay (Gi) and one will have a gold inlay (No-Gi).

Did I mention that he's only 11, Nationally ranked #9 for both Gi and NoGi, Regionally (South) #2 Gi and #3 NoGi and #1 for both Gi and NoGi in the state. Can you say bad ass? That's now you represent! Congratulations Parker!

Bangkok fight night III

On Sept. 25, 2009, KnuckleUp Fitness Kickboxing Instructor Moe Travis, Amir Dadovic and Anthony Nieves, along with KnuckleUp Douglasville's Eddie Walker fought on this card. It was a great night of Muay Thai and MMA fights.

Enjoy the slideshow created by Eric Langley.

BFN Championship 3: Picture Slideshow from Bangkok Boxing on Vimeo.

Got milk?

Reaching for milk in the morning will help you eat less at lunch. People who down 2 1/2 cups of skim milk during breakfast consumed more than 8% fewer calories at lunch than those who drank the same amount of fruit juice. Both beverages have an equal number of calories, but milk contains protein, which takes longer to digest than carbs, helping you feel fuller for longer. For more helpful tips like this speak with your favorite KnuckleUp Fitness Trainer/Instructor. We are here to help you reach your fitness and weight loss goals!

Do you know your resting heart rate?

The lower the number, the less your heart has to work (that’s a good thing). Take your pulse in the morning, when you’re most relaxed. Measure the # of beats in 10 seconds, then multiply by 6. Your # should be 60-80 ...and even lower if you’re athletic. If you need help, come on in to KnuckleUp Fitness & a trainer will be happy to walk you through it and then we will work on lowering your heart rate with the best workout of your life in one of our Kickboxing, Muay Thai, Brazilian Jiu Jitsu, MMA, or Boxing classes!

Want to check out KnuckleUp?

Click here and sign up for a free week pass good for you and a friend to try Atlanta's #1 in alternative fitness, MMA, Brazilian Jiu Jitsu, Muay Thai, Boxing and Kickboxing. It's fun, it's free and there's no time like now.

Team KnuckleUp Fitness at the Lutador 10-10-09

KnuckleUp Fitness competitor, Jerry Calle, in the match that won him the gold. Jerry was just one of the many KnuckleUp team medalists from the Lutador that day. Our Brazilian Jiu Jitsu (BJJ), Submission Grappling and Mixed Martial Arts programs are growing and advancing leaps and bounds thanks to the great instruction from both Professor Jim Abrille and that of newly appointed head Instructor 8th degree Black Belt Master Ricardo Murgel.
If you want to do competitive Jiu Jitsu or fight MMA, and want to win, team KnuckleUp is your team.

BJJ competition video, NAGA Nationals

KnuckleUp Fitness's own CJ Wilson going for the gold at NAGA. Brazilian Jiu Jitsu (BJJ) is his thing for sure, but maybe MMA someday? We'll see. For sure there needs to be some more Muay Thai and Boxing classes before that day comes.

http://www.youtube.com/watch?v=lL9_y8gN-Nc

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