Crush your competition and get in shape!

Reviving this old blog of mine to continue my progress as a bboy with a updated post that I posted on bboy.org

There are many ways to get in shape and push your level of fitness to the next! Here to help you all!



I have two regiments one being the PHYSICAL aspect and the other DIET.


So lets get started!


Here is my current PHYSICAL regiment:

I currently dance roughly 2-3 hrs 5x per week. Those hours include in order

A: Toprock (10 min) (if alone I like to use house music for a change)
B: Light stretching (5min) Arms, WRISTS, legs
C: General full sets (30 min) (rest 30 seconds to 1min in between sets)
D: New Move experimentation (20min) (can be power, freezes, footwork, transitions etc)
E: General full sets including new moves (30min - 2 hrs)
F: Stretch and cool down

and once or twice a week I like to do DRILLS at the end of session!

Heres the breakdown... I setup a timer or stopwatch (if you have a droid phone there are free timer apps) This is similar to interval training

- 1min of footwork straight (any)
- 1min of rest
- 1 min of toprock
- 1 min of rest
- 1 min of a power move of your choice to the best of your ability!
- 1 min of rest

and I repeat this 4x and I guarantee you that you will be sweating like all hell!



ON TOP OF THAT

I also do P90x daily and follow the classic schedule exactly

Schedule includes 6 days per week followed by a 7th day of rest or stretching.

My current schedule looks like:

Monday: Chest and Back, Ab Ripper X
Tuesday: Plyometrics
Wednesday: Shoulders and Arms, Ab Ripper X
Thursday: Yoga X
Friday: Legs and Back, Ab Ripper X
Saturday: Kenpo X Plus
Sunday: Rest

and I'm on the 3rd phase and its been going great so far. Here is my 60 day result so far. Going for all 90 days! I used to be more soft and scrawny looking. Diet certainly helped too! I haven't loss weight, I've GAINED weight




And so you may ask yeah good results but how about for dance? Let me tell you that my muscle endurance and build has increased significantly and has helped me achieve some fly @$$ babymills with my additional core strength. It has helped me with my flares, swipes, etc... and lets not forget about footwork.
I'll post a video soon of my hella fast babymills and tombstones I just need to use my laptop instead of my phone to take video.




Onto the DIET Regiment:

I use this chart Michi's Ladder is what its called. I stick to the top two tiers as much as possible! Third tier is more or less neutral. I allow myself one cheat meal a week in which I can eat whatever lets say on a saturday night with the friends! Please see the chart it has many foods and options listed! One of my keys to diet success!

http://www.beachbody.com/category/michis_ladder.do

As for supplements the only thing I use is Multi Vitamins and a product called Shakeology. I use Shakeology to replace a meal once a day usually after I workout. Works wonders and tastes great and definitely satisfies my sweet and hunger craving since its so filling! You can check it out here!

http://beachbodycoach.com/esuite/hom...d=637719395001

The Key is to eat SMALL meals throughout the day. This keeps your metabolism on fire! I also tend to lean towards hella spicy foods such as Hot Natural Salsa and a wonderfully delicious sauce known as Sriracha which is known to much of the asian population! The sauce may be found in your local walmart, target, or asian market.

http://www.huyfong.com/no_frames/sriracha.htm

Also I want to emphasize that WATER is a must. Drink water it flushes out your system, helps your metabolism, and can be a tool to keep yourself full during that SMALL meal.


Overall it is a combination of things that will be the key to your fitness success. But you are the one to make that choice!

All that we are is the result of what we have thought - Buddha


If you have any questions contact me here or message me. If anyone wants to get p90x or shakeology also please message me.


- Keitsu

http://beachbodycoach.com/esuite/home/Keitsu

Competition Season

Tis the season for many competitions coming up.

On the unfortunate side both of my wrists are injured with the same dorsal wrist impingement. The right wrist doesn't seem to be hurting at all but i know it needs more rest so ive been off of it! The left wrist seems to be the worse of the two and it really feels like what ive felt before.

To be positive though! I know I can work on many other things while my wrists are injured. It's not like I can't use my hands, i just cant put direct axial full palm down load on them. But i got my head, forearms, upper back, etc... to work with. I can't wait to get back to those flares though and some other power i was working on.

Lets do this! My crew is dead currently for the most part but I am still going hard! I got to rep my other crew IO1.

Much progress

I've loosened up at practices, started talking more and having fun. All is going well and my whole crew is building momentum quickly. I feel more motivated then ever lately and it really is a great feeling. Starting to get a hang of babymills now, still working on my flares but doing everything more consistently. I think working out like I do may help too.

Onward! Nothing to lose, only gain is what I see in my future. I'd like to ideally combine and transition between power and freezes often. Of course i already feel secure about my floor and footwork.

A Possible Key

Sometimes, when you don't break for a good 4 days or even more.. you really miss breaking, but also I've noticed it makes me more creative when I finally do break again.

I've read many articles and have started to see a trend that a lot of bboys simply DONT PRACTICE. Now being that im from Iowa and in the midwest, its not like there are jams popping left and right of me constantly like more famous bboys who would be competing all the time.

So with that in mind perhaps I might change my practices up a little bit, Bboy 2x per week but really... really... hard and perhaps workout on other days to build strength where no creativity is necessary. :D

Good sounds like a plan i just thought of it tonight.

Plateau

I've felt like I've hit a flat now for bboying. Maybe not though as i am always learning something new but still... I feel like there is something lacking. My shit is just not advanced enough. I'm generally happy with my footwork and tops now but its my moves and move combinations that are lacking firepower.

Probably doesn't help that I session alone frequently due to my other members being busy or out of commission due to injury. Hope Josh comes back soon as soon as he recovers I need my partner back for real.

Gotta be strong and keep pushing though no matter how hard it is! But I gotta say it frustrates me that all around the midwest things are getting fairly complex but Iowa is SO FAR BEHIND technically. What are we lacking? being surrounded by greatness? More bboys? What makes those scenes so much more advanced? More competition perhaps but even with just competition there has to be other elements for bboying to grow more.


I OUGHTA WRECK AMAZING!!! SATURDAY OCT 3RD!!!

UI Breakers @ the pedmall

So yeah check it out! video made by me and most of the footage was recorded by me but not all cause I had to get in the action too sometimes!

Join People String!

The Upcoming

Woah so haven't posted in pretty much a month! well exactly a month!

So obviously a biggie is that there is gonna be another Jam in Iowa this October 3rd!

Got me some fresh @$$ shoes recently!

And... I'm pretty sure that I'm really happy with my footwork, toprock, and flow right now and I have a decent amount of blowups too. Now I REALLY REALLY need to catch up in the power game. I sessioned tonight doing flares for 2 hrs and swipes and mills for 1 hr. I think this was my first session that I literally did ONLY POWER.

Another note you should definitely join Peoplestring and do the mailbox program!