February 2012
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Body Fat, Eating Paleo & Thoughts on Motivation
Many of our clients at Function 5 Fitness made some big commitments to themselves this Holiday season. We started offering a new service to our members, Hydrostatic weighing. It’s a very accurate test of lean mass and body fat & that is done by “dunking” you in water and blowing out all the air from your lungs. Good times!
Our brave clients did the test in December knowing...
December 2011
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2012 Goals - Dream Big, Appreciate the Little...
Every December I get thinking about my goals and plans for the coming year. It’s also a particularly special time for me because I have a birthday in early January. Oh thanks, you’re so sweet! You don’t have to get my anything… But if you really want to I have an Amazon Wishlist under my name (Roxy Richardson) :D
Anyways, every year I make a goals list and tack it to my fridge so I can see it...
November 2011
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Post Fight Thoughts & New Beginnings
The week after a fight is always interesting. A bit sore and bruised on the outside and a sort of calmness inside that can only come from accomplishing something difficult that you worked hard for.
If you missed the action you can read the recap here.
Or you can catch the Replay of the Event on video here.
Elaina as I expected was a tough girl, but I trained hard and under the good direction of...
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Is rice healthy? What's the deal with white vs...
I get asked about rice a lot.
Clients tell me they make good choices and choose brown rice with meals. I shake my head and tell them that actually white is better than brown… then they get REALLY confused - and I don’t blame them. I was confused once too - and to make things more confusing I then say: I don’t recommend white rice to most people even if it is...
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October 2011
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Whole Food Cooking Part I: Hunt, Gather, & Save
Those of you who are Function 5 Fitness members know that nutrition is a big part of what we do. We believe that it’s the most important pillar of all aspects of fitness and health, because without good nutrition you have no foundation to build on.
Nutrition is really very simple. We like to call it real food. That’s right - real, not that packaged food bar in you’ve had in your glove...
September 2011
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August 2011
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Time is on My Side
Excellent tips on planning meals and workouts in a busy schedule by Function 5 Fitness instructor Lauren Schuchman.
FITNESS & TIME “For every minute spent in organizing an hour is earned.” “Yeah, that’s great but I’ve got a million things to do and just don’t have the time.” Actually, you do have time - just one of many perks of being alive. It’s how we delegate that time that establishes...
July 2011
2 posts
Turn Lies for Profit into Passion
I was driving to work this morning sweaty but with a nice endorphin high from the exercise of my early Muay Thai training session when I suddenly felt a rush of inspiration to write this blog. There are several other things on my to-do list today, but when you are grabbed by passion in such a way the smaller things in life can wait.
I think my thoughts started when I saw an old, overweight woman...
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Muay Thai Authority: Supplementation for Fighters
Check out my latest health and fitness article: We all want to maximize our time in the gym. It doesn’t matter if you are a fighter or a weekend warrior; training for optimum performance and desired body composition is always a top priority. We also know that Muay Thai and martial arts training is some of the most intense demanding exercise you can do, so treating your body right means you...
May 2011
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My EFT experience (Emotional Freedom technique)
http://www.eftinlosangeles.com/
Recently I tried a couple EFT (emotional freedom technique) sessions with Jon Boyd Barrett the LA based EFT practitioner and was amazed at the results. EFT is a unique, simple and effective technique used to help to help free yourself from negative emotional associations. I would recommend it for stress reduction, sports performance, food cravings, writers block,...
April 2011
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Your Health Responsibily & Rising Medical Costs $
Your food choices affect more than just you. Health insurance rates are rising due in large part to the obesity epidemic and degenerative diseases needing medical attention, diseases/conditions that can be prevent SOLELY by good nutrition - REAL FOOD. I pay $200 a month for healthy insurance I don’t use. There are many people just like me doing them same. It’s everyone’s...
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March 2011
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“I’m Too Busy to Eat Healthy” is a BS Excuse.
Real Food Tips for a Modern Lifestyle
When I was asked to write a blog about tips for eating healthy for busy professionals I originally thought that I would be coming from a more compassionate, forgiving perspective. But after thinking of all the busy professionals I counsel in nutrition that have adapted right away to my suggestions and began eating a diet of only whole, real foods - no grains,...
February 2011
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Stress Sucks! How Stressed Are You... And What Is...
When we think about stress we mostly think about external stressors like being fired, a death in the family, moving, getting married, breaking up, or bumper to bumper traffic in 101 degree heat with no working air conditioning. While these are valid stressors that do affect us a great deal they tend to be short term. If these were the only stressors we had to deal with in life we would actually be...
January 2011
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Getting back on Track - 2011 Goals
If you are like most people you let yourself go a little bit over the Holidays. Between trying (or not trying) to choose healthy options while traveling, those mini quiches at your friend’s cocktail party, and the extra bubbly in your nightlife the healthy train is bound to get derailed momentarily.
Even as a fitness and health professional I’m no exception. I tried my best to be...
December 2010
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A educated well thought out critique on CrossFit... →
I’m an ACE certified and CrossFit Level 1 certified personal trainer that uses CrossFit principles with my clients, but still takes into consideration other approaches. It’s articles like this that I like, educated critiques that praise and scrutinize. I aim to never get locked into the mindset of black and white thinking when it comes to fitness and health. Investigating new...
November 2010
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Work, Life Lessons, Integrity & Gratitude
The past 60 hrs have been more tumultuous than a fight day and I’ve learn some important life lessons in the process. I talk to many of my clients about stress management, prioritizing, goal setting and general life coaching stuff but this week I found myself in the role of client, with life (and some loved ones) as my instructors.
I don’t want to bore you with details, but...
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October 2010
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Come watch me throw down some Muay Thai skills in... →
Watch the King’s Cup Muay Thai event, have drinks, hang with good people and watch me do some killer pad work with my trainer. Sounds like a good night to me! Hope to see you there - Roxy
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WatchMy girl Maria made this bad-ass promo for me last year… Just realized I never really shared it with anyone… Oh well, here it is now… hope it gets you pumped to train! :)
P.S. If you are wondering why I am wearing wrestling shoes for Muay Thai it’s cause I had to train in this really slippery boxing ring and I wasn’t about to risk breaking my neck before my upcoming...
September 2010
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Healthy "Rules" for Grownups
Even us health and fitness professionals and professional athletes get in some bad habits every now and then and have to make efforts to get back into the healthy swing of things. I seem to have been reminded of this quite a lot lately…
Usually after a fight a give myself one week to do whatever I like (I call this my week of sloth) and then I get back to the grind of healthy eating and...
August 2010
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What's for Breakfast?
I get asked all time by my clients, “What should I eat for breakfast?” While it’s true that breakfast is an important meal. It’s not necessarily the most important meal of the day. Some people need a large breakfast, others a small breakfast. Some people feel great on a breakfast full or fat and protein, others do better on a fruit smoothie. Big or small you should eat...
July 2010
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post fight blog
I won my fight Sunday against Sheree Halliday (UK) in an all out war for 5 rounds. Much respect to Sheree for flying to LA to bang it out in the ring. She proved to be a fierce competitor and I was excited we put on such a great show for the fans.
Although as always there are things I want to improve upon, I know I left it all in the ring that night. Sheree had good push kicks and a couple of...
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“At this point I reveal myself in my true colours, as a stick-in-the-mud. I hold...”
– Lord Clark, Civilisation
June 2010
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My Caged 360 July Article →
The best conditioning 4 fighters… or anyone that wants to look ripped & sexy ;) Read it on pg 10-11.
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Work vs Rest
I’ve said it before and I’ll say it again, rest is just as important as work - but you can’t have success without both.
How much work? How much rest? That’s where people get confused. Personally I love working out, so 5-6 days a week of physical activity sounds good to me, but that is not a set in stone rule for fitness success.
Here are my TEN WORK/REST COMMANDMENTS
1) Enjoy...
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Healthy Morning Shakes
I just put spinach in my smoothie and it’s delicious!
I’m a big fan of whole foods for every meal, but I understand that we are often busy in the morning and need a quick meal that is both satisfying and nutritious. I play with my morning shake recipes & often mix it up for variety, but I’m gonna share with you this morning’s masterpiece:
Green Monkey Shake
1...
May 2010
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“We do not grow absolutely, chronologically. We grow sometimes in one dimension,...”
– Anaïs Nin
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Organic Gluten Free Beef Stew
This recipe is super simple… You’ll need:
2 lbs grass fed stew beef (in bite sized pieces) usually comes cut
1 big organic yam or sweet potatoes (or 2 small yams) quartered
4 organic carrots chopped
4 organic celery sticks chopped
2 cups organic gluten free beef stock
1/4 cup organic rice flour
1/2 tsp Celtic sea salt
1 tsp ground pepper (organic is best)
1 tsp paprika...
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Badass Status Benchmarks for Women
I encourage my clients to make goals. Goal setting is so important to progress, in the gym and in our lives. This week a student of mine hit her goal of 8 consecutive strict (chest to ground on your toes) push ups. I was of course super proud and told she was well on her way to “Badass” status. This got me thinking of what some of the athletic benchmarks for women I consider...
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:Who knew a squash could be such a party? →
Great recipe for one of my favorite dishes. Perfect for those trying to cut out processed food and flour… It’s yum!
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“Life is not easy for any of us. But what of that? We must have perseverance and...”
– Marie Curie
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Strength vs "Cardio"
Honestly, I hate the word “cardio” because a good workout should be just that: a good workout that makes you stronger & challenges your lungs - there should be some of both strength and “cardio” in it. That being said there are times when you may want to focus more on the workouts that test your stamina and then other times you want workouts that build more muscle. It...
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“Any intelligent fool can make things bigger and more complex… It takes a...”
– Albert Einstein
April 2010
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