According to the U.S. Surgeon General, nearly 75% of all illnesses are directly related to lifestyle. When you consider the significance of such a staggering figure, it’s easy to understand how an investment in influencing the lifestyle choices of your company’s employees can greatly impact the overall health of your business. A Fitness and Wellness Program is proven to increase the productivity and performance of your company.

Vision Quest Sport and Fitness is dedicated to understanding your business, assessing your risks, identifying your needs and improving the performance of your most valuable asset; Your employees. Vision Quest will design custom tailored programs that enhance your company’s ability to recruit and retain personnel, increase productivity, reduce absenteeism, decrease turnover, alleviate worksite stress and reduce health care costs. Plus we will show you how this partnership can actually provide you with significant return on your investment.

Vision Quest Sport and Fitness will educate and motivate your employees to reach their fitness goals. Our certified personal trainers will complete an assessment and design a program including diet and nutrition advice based on your employees’ specific needs. This benefit includes two sessions with a personal trainer and a follow up reprogram every thirty days.

Vision Quest Sport and Fitness can help your company reduce health related illnesses which are caused by obesity, stress, high blood pressure, high cholesterol and diabetes. Taking good care of your employees diet and fitness needs will have a dramatic effect in lowering health care costs for your company. The Vision Quest Corporate Wellness Team will visit your company for on site enrollments, assessments, benefit fairs and health fairs.

We also provide nutritional and weight management seminars to teach your employees how to successfully combine a balanced diet with an exercise program to reach their goal.

For a complete proposal about this benefit, please contact : Jaesen Rapinan / jaesenr@visionquestsportandfitness.com

There are hundreds of websites, magazines, etc that promise to give you the six pack you always dreamed of.  As most of you know, they all really fail and you find them to be a waste of time.  I am going to show you an ab workout that will have you crying because it will feel so good, yet so bad!  Here is a review for the popular P90X workout routine.  There are a lot of scams out there and our goal is to look through the bull and help you get the six-pack that well have her sinking her fingertips into you in no time.

THE TRAINER

Tony Horton is the trainer that will assist you in the ab shredding exercise.  He makes the exercises fun and explains them very well.  He will go over each exercise and break the moves down simply.  His humor and his work ethic make the ab ripper x an easy success to six pack abs.  The only frustration is that he makes it look like the easiest thing in the world and may as well be Chuck Norris.

WHAT IS THE P90X AB RIPPER X?

The ab ripper is a series of ab exercises that truly test your abdominal muscles.  The only equipment you need is water, a towel, and a mat.  There is Tony and three other people that will show you how to execute this workout.  There are 11 moves and 25 reps each.  Yea, sounds easy but trust me it is not.  Nonetheless, you’ll be ripped sooner than you think.

THE WORKOUT:

REMEMBER EACH EXERCISE IS 25 REPS – TAKE BREAKS IF YOU NEEDED

1. In & Out: You are sitting and you kick your legs out, straight in front of you.

2. Seated Bicycle: You are in the same position as the in & out except you are moving your legs as if you are riding a bike.  You do 25 reps forward and 25 reps backwards.  No rest period!

3. Seated Crunchy Frog: It is basically an in & out except you wrap your arms around your legs when they come close to you.

4. Cross Leg/Wide Leg Sit-Ups: You lay down with your legs wide apart (Wide Leg) or in a pretzel position (Cross Leg = More Difficult).  You put one arm behind your head and raise the other arm to the ceiling as you come up and touch the opposite foot.

5. Fifer Scissors: Lay down.  One leg you lift to the ceiling as straight as you can and the other leg is lifted just slightly off the ground.  Your leg looks like a scissor.  You change only when you here the number.  (Hint: He counts the numbers slowly). To improvise, you can plan to hold for 3 seconds per 1 rep.

6. Hip Rock n’ Raise: Lay down and have your knees out with the heels of your feet touching.  Bring your legs up and push your hips to the ceiling.

7. Pulse Ups (Heels to Heaven): Lay down and have both feet facing the ceiling, and you push your heels as high towards the ceiling as possible. Try to keep your legs as straight as you can.

8. V-UP/Roll-Up Combos: You lie down and keep your arms straight in front you; they never go behind your head.  You touch your toes and while you come back, your legs come up and you reach for your toes again.

9. Oblique V-Ups: You lie on your right side first.  Your left hand goes behind your head and you lie your right arm next to you.  Your legs go at a 30 degree angle and you keep them straight.  You bring your upper body up and try to have your elbows hit your thighs.  Repeat and do the same thing but lie on your left side.

10. Leg Climbs: Lift one leg about 45-degrees off of the ground, then reach up with both hands trying to “climb” your upper body up your leg until you can touch your toes.  You “climb” BOTH legs.

11. Mason Twist: Once again, you are using your butt as a pivot point, while your upper body and your legs are both held above the floor. Once in that position, you clasp your hand together and rotate very rapidly from side to side, trying to touch the floor on each repetition.

ONCE YOU SURVIVE THE RIPPER….

He gives you two stretches to do.  The first one is you lie down and bend your back.  The other is you bend both legs and kind of cradle in.

OVERALL

The Ab Ripper X will help you develop sculpted abs, however dieting is also important.  This workout will hurt but after a couple of weeks you will easily see results!  Don’t be discouraged if you cannot complete the whole thing or the necessary amount of reps.  Just try to do what you are capable of and work your way up.  Next thing you know, you’ll be a splitting image of King Leonidas from 300.

do not talk about this workout:

The first rule of the workout: you do not talk about the workout. The second rule of the workout: you do not talk about the workout. He performed 3 sets per exercise and used 60 second rest periods in between sets. Pitt reportedly used a weight that would allow for 15 reps with proper form, where failure would be reached on the last repetition (body weight exercises were done for slightly more reps, however).
Monday – Chest

3 sets– 75 push ups
3 sets – bench press – 25, 15, 8 reps (165, 195, 225)
3 sets – nautilus press (80, 100, 130)
3 sets – incline press (80, 100, 130)
3 sets – pec deck machine (60, 70, 80)
Tuesday – Back

3 sets– 25 pull ups
3 sets – seated rows (75, 80, 85)
3 sets – lat pull downs (135, 150, 165)
3 sets – t bar rows (80, 95, 110)
Wednesday – Shoulders

3 sets – arnold press (55, 55, 55)
3 sets – laterals (30, 30, 30)
3 sets – front raises (25, 25, 25)
Thursday – Biceps & Triceps

3 sets – preacher curl machine (60, 80, 95)
3 sets – ez curls cable (50, 65, 80)
3 sets – hammer curls (30, 45, 55)
3 sets – push downs (70, 85, 100)
Friday – Cardio

Treadmill – 60 minutes at 80-90% MHR
Saturday – Cardio

Treadmill – 60 minutes at 80-90% MHR
Sunday – Rest

50 reps – Sleeping with models and hottest women in Hollywood
THE DIET

When you have a healthy and abundant diet with the right amount of protein, carbs, etc it makes it easier to obtain the body you desire. Now Brad Pitt has the body you want because it gets him laid. For his Fight Club role Pitt took on a very strict and consistent diet eating six small meals a day which included a Whey Protein Powder and on occasion some protein bars, no other supplements were used by Pitt, however much of his nutrition came from whole foods high in protein like Chicken, Turkey, Fish, Lean Meat, Eggs and Cottage Cheese. Carbohydrates were very clean and included Wholewheats and Grains, Green Vegetables, Oats and Rice Cakes, which were then tapered off in his last two meals of the day.

Breakfast: 6 eggs, 6 whites, 7 yellow and 75g of oatmeal with raisins. Occasionally Pitt would replace the eggs with a Protein Shake if his schedule was tight.

Midmorning snack: Tinned Tuna in Wholewheat Pitta Breads

Lunch: 2 x Chicken Breasts, 75-100g Brown Rice or Pasta and green veggies

Mid-afternoon snack [Pre-Workout]: protein bar or Whey Protein Shake and a Banana

Post Workout: Whey Protein Shake and a Banana

Dinner: Grilled fish or chicken, brown rice or pasta, vegetables, and salad.

Evening Snack: Casein Protein Shake Protein shake or Low Fat Cottage Cheese (Slow Release Protein)
CONCLUSION

This is not an easy workout, however it will give you results fast. There is nothing special about the cells in Brad Pitt’s body. If you follow the workout and eat properly, you can develop the same body he has. Nothing is impossible. Follow the workout, eat healthy, and get the results.

MMA Striking Class! Now@Seattle Vision Quest Sport and Fitness!!!

MMA Striking Class!

Now@Seattle Vision Quest Sport and Fitness!!!

Presented by: IFL Tiger Shark Coach: MICHAEL MURRAY

Michael Murray has been involved with sports since he was a child in Seattle. He has been an athlete and a strong team player since then, having the experience of being trained by great coaches in various sports. He has paid close attention to how coaches and trainers bring out the best an athlete has to offer. Michael has a deep understanding of the psychology of competitive athletics and team dynamics and brings to his game a lifetime of experience on both sides of the bell.As a student athlete at Garfield High School, Michael excelled in both baseball and basketball. After attending Highline Community College, he was offered numerous scholarships and accepted a full-ride basketball scholarship at the University of Montana. There, he achieved his degree in Social Work and was awarded recognition for his athletic accomplishments. As team captain, he was the team’s leading scorer and the second-leading scorer in the Big Sky Conference, where he was an all-conference guard. He has been inducted into the University of Montana’s Hall of Fame.After leaving the University of Montana, Michael played professional basketball for several years in the European League.

Once back in the states, he turned his attention to the study of Martial Arts and was awarded the following distinctions:

• Black Belt – Tae Kwon Do / World Tae Kwon Do Federation
• Former Washington AAU full-contact Black Belt
• Middleweight Tae Kwon Do Tournament Grand Champion
• Former Canadian two-time, full-contact Black Belt Middleweight Tae Kwon Do Tournament Champion
• Former Oregon two-time, full-contact Black Belt Middleweight Tae Kwon Do Tournament Champion.

Michael has been certified as a defense tactics instructor through the Washington State Criminal Justice Training Commission. He is a long-time fan and avid student of the world’s top amateur and professional boxing and stand-up trainers. Today, Michael combines his prowess in athletics and mixed martial arts with his studies of boxing and kick-boxing and is an accomplished stand-up and striking coach for amateur and pro MMA fighters.

A very capable and skilled trainer, with a strict respect for fundamentals and technique, he trains both amateur and professional MMA fighters in and around the Pacific Northwest. He has worked with MMA fighters in the UFC, Pride and WEC and was a former assistant coach for the Seattle Tiger Sharks of the International Fight League (IFL), the first team-based professional mixed martial arts league. Without fail, Michael Murray brings to the sport of mixed martial arts his commitment to his students, teams, fellow trainers and himself.

If you want to take a free class with Michael Murray himself,  just let me know!

Classes are Mondays and Friday in Downtown Seattle at 6:45pm Sharp!

Call JAESEN @ 206.224.900 for a FREE ACCESS PASS

“In a combat Zone…”

“…One MUST be combat READY.”

- LockDown Crew Lead Personnel

Red Bull Uncharted trailer: Wingsuit BASE project

*Team Red Bull Rocks.

MMA STRIKE COACH: Michael Murray

“DO WORK.”

Join me Monday and Wednesday nights in the cage:

6:45-8pm

Seattle Vision Quest Sport and Fitness

“Give them an experience they will never forget.”

Don’t ever let it go to the judges  scorecards.

In the cage, and in the matters of your life~ NEVER let it go to the judges for a decision.

-Dana White UFC

Aaron Macomber / “Shrappy”

MMA COACH EXTRAORDINAIRE!!!

intensity of: Sp!N =)

The Spin Zone
By Jessica Downey

Are you spinning at the best intensity to get the most out of your body? Here’s three ways to ensure you’re not spinning your wheels.

While the high-energy atmosphere and music may keep you coming back to spin class, getting your heart working at maximum efficiency to incinerate fat is what makes spinning a truly killer workout. But if you don’t have a heart rate monitor, you can get lost in the hills, sprints, and jumps of a typical spin workout if you don’t know how to recognize your intensity levels during the ride.

“About 90 percent of the people in my classes don’t have heart rate monitors, so we use an intensity chart,” says Denise Druce, a spin instructor at the 24 Hour Fitness Sugarhouse Sport club in Salt Lake City. “We use the numbers on a scale of 1-10 to use the perceived exertion so people know how to gauge themselves.”

But if that’s not enough to judge how hard you’re working, your body will send you recognizable signals to determine your intensity. The frequency of your breathing can give you a good idea where you fall on the intensity chart. “If you’re at a 7, you could speak in a full sentence before you had to take a breath,” Druce says, “but if you’re at level 9 or higher you should barely be able to talk.”

Other physical cues like burning legs and decreased concentration will let you know you’ve reached the higher levels of your intensity scale, she says. “I can tell when they are slumped over their handle bars and their backs are rounded that their intensity is [starting to peak].”

But Druce encourages people to embrace the higher intensity levels because it’s there that they will derive the most benefits from the class. “I’ve been doing this so long that I remember when we would tell people not to work to hard because we thought they weren’t burning fat,” Druce explains. “We’ve learned as an industry that when you’re working hard you’re burning carbohydrates and fat. So I try to encourage people not to be afraid of working hard.”

dance

as though we shall never dance together again.

body treatments:

Massage…. and more:

Pilates moves

6 Moves To Shrink Your Belly Pilates workout that firms and flattens—fast. By Martica K. Heaner, Prevention More on this in Health & Fitness The quest for a whittled waistline gets harder as you age. The reason: Hormonal changes encourage excess calories to make a beeline for your belly, where they are stored as—you guessed it—fat. When researchers at the University of Vermont tested 178 healthy-weight women ages 20 to 60, the oldest had 55 percent more belly fat than the youngest. A bigger belly, however, isn’t inevitable, and tummy-toning exercises can help. Pilates workouts and training is your secret weapon because it works all of your abdominal muscles: the six-pack rectus abdominis, which runs down your center; the waist-defining obliques, which wrap around your sides; and the deep transversus abdominis, which is often missed in traditional ab workouts, says Los Angeles–based Pilates instructor Michelle Dozois, who designed this Pilates workout. For maximum results, flatten your belly by pulling your navel toward your spine during each rep. Do these Pilates exercises three times a week, every other day. Toe Dip A. Lie on your back with your legs up and bent at 90 degrees—thighs straight up and calves parallel to the floor. Rest your hands at your sides, palms down. Keep your abs contracted and press your lower back toward the floor. B. Inhale and lower your left leg for a count of two (“down, down”), moving only from your hip and dipping your toes toward the floor (without letting them actually touch it). Exhale and raise your leg back to the starting position for a count of two (“up, up”). Repeat with your right leg and continue alternating until you’ve done 12 reps with each leg. Leg Circle A. Lie on your back with your legs extended along the floor. Raise your left leg toward the ceiling, with toes pointed and hands at your sides, palms down. Hold for 10 to 60 seconds. (If this position is uncomfortable, you can bend your right leg and place your right foot flat on the floor.) B. Make a small circle on the ceiling with your left toes, rotating your leg from your hip. Inhale as you begin the circle and exhale as you finish. Keep your body as still as possible—no rocking—by tightening your abs. Do six circles, then reverse direction for six more. Repeat with your other leg. Crisscross A. Start as in the Toe Dip but with your hands behind your head, elbows out to the sides. Curl up to raise your head, neck, and shoulders off the floor. B. As you inhale, rotate your torso to the right, bringing your right knee and left shoulder toward each other and extending your left leg toward the ceiling in a diagonal line from your hips. As you exhale, rotate to the left, bringing your left knee toward your right shoulder and extending your right leg. That’s one rep. Do six reps. Leg Kick A. Lie on your left side with your legs straight and together so your body forms one long line. Prop yourself up on your left elbow and forearm, lifting your ribs off the floor and your head toward the ceiling. Place your right hand lightly on the floor in front of you for balance. (If this position is uncomfortable, extend your left arm on the floor and rest your head on your arm.) Raise your right leg to hip level and flex your foot so your toes are pointing forward. B. Exhale as you kick, swinging your right leg forward as far as comfortably possible and pulsing for two counts (“kick, kick”). Inhale, point your toes, and swing your leg back past your left leg. That’s one rep. Do six reps without lowering your leg. Then switch sides and repeat. Back Extension with Rotation A. Lie on your stomach with your forehead on your hands, palms on the floor. Separate your feet to hip width. Pull abs in. B. Raise your head, shoulders, and chest off the floor. Rotate your upper body to the right and back to the center, then lower. Repeat to the left side and continue alternating until you’ve done six rotations to each side. Side Bend A. Sit on your left hip with your left leg bent in front of you and your left hand beneath your shoulder. Place your right foot flat on the floor just in front of your left foot so your right knee points to the ceiling. Rest your right arm on your right knee. B. Pull your abdominals in, press into your left hand, and lift your hips off the floor. As you come up onto your left knee, straighten your right leg and raise your right arm over your head so you form a line from your right fingers to your right toes. Hold for 10 to 30 seconds. Lower and repeat on the other side. For additional exercises, check out Prevention’s latest exercise video, “Flatten Your Belly with Pilates” (VHS $12.98; DVD $14.98). To order, call (800) 546-1949.

UFC grappling curcuit

smAsh’s ULTRAfiT porridge

The ULTRAfiT program that me and “Berky” and undertaking requires MUCH dietary fiBER~

[athletes require:  32+ Grams of dietary fiber daily]

This is possibly THE most fiber one can comfortably consume per daily meal:   ;)

• Red mill 100% flaxseed : fiber: lignans; alpha-linolenic acid  and Omega-3 fats Cholesterol fighter
• Red mill high fiber oat bran 

 

 

• 8 parts boiling pure water
• 1 part  organic NONfat milk
• 3 parts OATS 4g fiber

[Organic; Quaker; Irish Oats and/or Snoqualmi Falls Lodge Oats: 4grams fiber]

• 1 part flaxseed 9grams fiber
• 1 part oatbran 5 grams fiber

Heat; then add1 heaping teaspoon of: 

•  fiberSURE 5grams fiber
• (Cinnamon, brown sugar, honey, salt to taste)

=    14 x 1cup Portions of high fiBER porridge {this makes 2 weeks worth if each part= 1cup}

freezes well / refrigerates better ~

 

 

 

Still gotta crunch the accurate numbers but hypothesis:

5+gprotien / 5g fat / 30g carb and 20+grams dietary fiber for about 150* calories per breakfast serving [depending on if you add sugar and whole milk]

Madness?? This…is….crossFIT!!!

 

 

 

Dieting is not what we practice here at UltraFit Clinic^™. 

Diet is a noun not a verb. 

 We don’t diet, we have a lifelong way of eating that constitutes our “Diet”.  The words we like to use are “nutritional program” to describe the mindful activities we deploy each day as we  eat for energy, life, recovery and for pleasure.  Yes, for pleasure!  Healthy eating does not have to be bland, dull or bad.  It is full of flavors, aromas and colors that keep you satisfied and looking forward to all your meals.

Now some simple tips to make that happen:

 1. Increase the amount of meals you eat to a minimum of 5-6 per day.  Do not increase the total amount of food, but reduce portion sizes and spread your daily intake over more meals and snacks.

2. Increase the amount of dietary fiber you consume by eating more fruits, vegetables, beans, nuts and whole grains with each meal.  Consume carbohydrates, proteins and fats together at each meal when possible.  Consume low glycemic index and low glycemic load foods.

3. Increase your ability to store glucose (sugars) in your muscle tissue as well as the amount of calories you burn daily by exercising at least 5 times per week for at least 20 minutes at higher intensities or up to one hour at lower intensities.

4. Reduce the total amount of calories you eat by approximately 250-500 calories daily.

5. Improve the quality and types of foods you eat by fulfilling  all nutrient and dietary fiber requirements including essential amino acids, essential fatty acids, high nutrient to calorie ratio carbohydrates, optimal vitamins and minerals and soluble and insoluble fibers.
6. Drink at least half your weight in ounces of water daily.

7. Take a multivitamin supplement daily with a meal.

 

And now,  a taste of the UltraFit/crossFIT workout mindset:

“wH@DDA On?!”

crossFit

crossFIT Rocks:

“Let’s get it ON!”

Ability is what you are capable of doing,

 

Motivation determines what you do,

 

Attitude determines how well you do it!

 

 

 

emmulate

haunting truth

e3

now at: www.JAESEN.com ;)

 The NEW and IMPROVED site is here:

 Now officially @ www.jAESEN.com  ~kudos to WebMaster: DirectorDan

Lemme know what you think of the New and Improved e3 website ~

With over 2,023 Posts in 9 new categories and 14 new Sub-categories~

there is SO much to discover and explore!

 

 

Try it! ~ then LEAVE YOUR COMMENTS at the bottom of individual POSTS

If you’ve been just “checking the Front Page” lately for new stuff?

You’ve missed a bunch!

POST are now easiliest accessed through the new CATAGORY; TAGs and SEARCH features~ with over 1,000 more post being added over the next few weeks!

Also~ check out our new QUOTE widget.  [Lemme know if you have a fav Quote you'd like to add!]

Surf around a bit~ get engaged:

Be brave, and add your own personal comment.

I encourage you to Explore~ Enjoy the ride, and if you need anything?
jaesens.passion@gmail.com =)

J A E S E N and the fine folks contributing to: e3

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