SuperFoods For Peak Performance And Fat Burning 4

White Dragon Open

My fouth superfood is the preworkout supplement.

These can be great for giving you an energy boost before training and providing your body with the right ingredients to build muscle and burn fat.

I like to use NO Shotgun from VPX. I like the taste( which is very important if you’re drinking it a lot) and and the great thing about it is it’s also a protein drink. Most preworkout drinks are carbs only but I have no problem getting enough carbs and I suspect most people don’t. It gives you a nice pump in the muscles great for training on cold mornings, but not enough to cramp you up when you’re wrestling. And it’s a fat burner! 🙂

I find most protein drinks unpalatble but I’ve finally found one I like. And I can see a complete change in my physique over the last 18 months which is when I finally started on them.

Like anything else you have to put in the time. It’s not enough to train or eat right for a few weeks. It’s got to be month in month out. A habit like brushing your teeth.

A habit like checking out your shredded abs in the mirror every morning!

If you want to use them try a few out. You need one that you can take  regularly and you should feel and see a difference after a few weeks of starting. Try a  few brands and see which one suits you the best.

Multi time Mr. Olympia Dorian Yates has a great fat fighting supplement called CRX cuts. What’s really good about this one is it doesn’t make you insomniac and you don’t feel dehydrated and tired the next day. It works on the parts of the brain that control addictive behaviour so if you smoke etc it might be the one for you!

With this I would do one or two days on and one day off and take week off every month so your body doesn’t become too accustomed to the effect. If this happens you are just wasting your money and probably over stressing your system.

All this is only of benefit if you are eating clean in the first place otherwise you are relying on psychological crutches. Change comes from within you.

Your Desire

Your Discipline

Your Dream


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Hot Wheels of Steel Leg Workout


Always Warm Up!

Here it is at last.

The Hot Wheels Of Steel Leg Workout. This is the killer workout I do for great legs that never quit.

Legendary US wrestling coach Dan Gable used to say, “The legs fuel the will”. When I’m training and fighting I know if my legs give out I’m in for a very bad day. So I make sure they never do.

This workout will give you legs that not only look awesome but when you progress to advanced level whatever activity or sport you partake in will be so much easier and you’ll perform, feel and look incredibly better.

One of my students told me last week she had bought her first pair of size 12 jeans ever and she’s only been training for a month twice a week.!

Another went skiing on holidays and did better than all the guys with her that were complaining their legs couldn’t take it!

Our Pankration Fighters are known for superb physical condition and this workout is a cornerstone of that. (Although I don’t call it Hot Wheels Of Steel when I make the guys do it :)) So it’s great for cardio too.

Here’s the workout. I’m not saying it’s easy but after a few tries it’ll get easier and you will see results straight away. The more effort you put in the more results you’ll get!

 Beginner Level

20 Squats, Rest 15 seconds, 20 Lunges , Rest 15 seconds, 20 Jump Lunges , Rest 15 seconds, 10 Super Squats.

That’s one set done. Rest 1 minute do another set. Rest 1 minute do the third and final set. (Avoid walking down stairs the next day!)

Advanced Level

As beginner but no breaks between the exercises so it will be 20 Squats,20 Lunges, 20 Jump Lunges and 10 Super Squats with no rest!

Then rest 1 minute and repeat. Until you have 3-5 sets done!

You’re going to feel a huge pump in your legs and your lungs will cry out for mercy. When that happens you know you’re doing it right ;).

A good schedule would be to do the Hot Wheels of Steel workout two days a week or if you really can’t wait (and why wait?) three days a week will bring awesome results.

If you are completing an advanced set in under 90 seconds WITH GOOD TECHNIQUE you are awesome!

Rewatch the video to make sure you have the right depth and height on all the exercises, especially the jumps. Good technique and constant progression, that’s your key to victory!


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My MMA Match in Berlin

Jumping For The Guillotine

I got invited to Berlin to fight Vanessa Reinsch from IMAG Berlin in November. This was pretty important as it was the first MMA only fight night in Germany.

There’s a lot of political pressure not to have any MMA fights in Germany. They already cancelled the first event only four days out due to local councillors complaining.

So there was a lot of pressure to put on a good show with respect and sportsmanship coming from all fighters and coaches. The way it should be.

In fact my wrestling coach Tim commented it was the coolest most laid back show he’d ever been to. Not a Tap Out T shirt or meat head in sight. He’d like to point out to all Irish promoters they had loads of sandwiches, fruit water,soup, coke, red bull and the best gummi bears available for the fighters backstage.

When we arrived in Berlin there was about 2 feet of snow on the ground but everything ran perfectly, not at all like here!

Our apartment was next to a gym so I went in to use their sauna and check my weight on their scales. This was my first time fighting at 48 kilos and I wanted to be sure  I hit it dead on. No one from Pankration Kickboxing has ever missed weight and I wasn’t going to be the first.

As soon as I saw their scales I was worried. It looked old and I could barely see the LCD display.

It also read heavier after my first spell in the sauna. Dermot went out in the snow to find me another scales. It took him about 45 minutes but Berlin is very well laid out and almost everyone speaks english really well so getting around is easy enough.

This scale read way lighter than the other, it turns out I was 47.9 the whole time :(. Aaagh!

When I weighed in I was 48.3 wearing jeans and a rashguard so happy days. TIME TO EAT!

Berlin is full of amazing Bakeries and Delis. I used to be a Fresh Food consultant ( Catherine’s Deli Nightmares 🙂 ) and the Germans had some of the best I’d ever seen. I had to walk past all of them of Friday afternoon before the weigh in. Not fun.

Tim was supposed to arrive at 11 Saturday morning but the train from the airport was cancelled due to works on the line and he had to take 3 buses and the underground to get to Alexanderplatz, the main station in Berlin.

When he finally arrived we headed for the official fake weigh ins for the media. There was a lot of  newspapers and TV cameras here for this with a real big fight feeling.

The Weigh Ins

That over we went back to the apartment and chilled out and ate some more food. I ended up making Dermot and Tim sandwiches before my big fight! They’ve being paying for that every time I’ve hit them with my patented guillotine since 🙂

If you’ve ever seen an episode of Alias where Jennifer Garner goes to a German night club to investigate( which seemed to be most episodes) that pretty much descibes the scene that night.

Our warm up area was underground with low ceiling corridors and rooms. I ended doing my warm up in a long corridor with a steel floor and flourescent lighting. Now I was in Saw 7!

I was keeping calm. They told us exactly when our fight was on and were right to the minute. This was the polar opposite of my experience when I won the European Sanda Title in Pisa. That leaning tower summed up the whole event organization.

Tim and Dermot were nervous. It was the most nervous I’ve ever seen Tim. As Tribal Warfare champion and one of Ireland’s top Featherweights he’s so cool and calm in the cage, but tonight a little bit a crack in Mr Ice showed. I felt like he was a big brother to me that weekend and I couldn’t have done it without him.

Of course if Iwas to talk about Dermot and his dedication and support over the years I could write a book. When I’m in the cage I’m fighting for myself and Dermot always.

It’s hard for them when they’re stuck outside the cage watching, and all they can do is shout “You stupid woman, what are you doing now!” at me 😉

I knew we were up next and we were waiting for someone to come get us when we heard the drums of my intro music kick off upstairs.

We pelted it up the corridor and stairs to make it to the stage in the nick of time. That was hilarious and very exciting with sound of drums filling the arena, (and my two coaches getting some exercise trying to keep up with me for once :)).

Dressed To Kill

I  came out and did my run around the cage and got ready for battle.

They didn’t use the ring girls for our fight but had the MC walk around with the round one card much to everyone’s amusement but his own.

Vanessa came out really quick and we exchanged strikes. Both of us throwing quick punch kick combinations. I shot on her after a kick and took her to the wall. She immediately attempted an arm in guillotine. I finished my single leg takedown as I could feel the guillotine wasn’t locked in and I knew I was safe.

Vanessa closed her guard and held onto her guillotine as I worked my head free. At this point the referee asked me to show him my eyes so I waved at him and said to him “I’m perfectly fine”.

I popped my head out and looked to land some ground and pound. We worked our way back to the feet. I kept her against the cage wall and landed a nice series of knees to the body and legs. I saw her wince when I landed a big knee and knew the win was going to come soon.

Vanessa tried her own single leg takedown and I locked my own guillotine in. I could feel it was really tight and jumped up and wrapped my legs around her waist going for the finish. She tried to slam out of it but I held on to my choke getting the tap at 1.55 of round one.

Getting The Tap

You can see the whole fight here

It’s a great professional film. Just like watching myself in the UFC (joke).

Vanessa was a great competitor with very quick striking and slick grappling. I’m sure she’ll do very well.

We’ll be glad to go back to Berlin anyday. It was a first class event and I only wish I could have seen more of Berlin. It’s an amazing city.

Roll on the next fight!


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SuperFoods for Peak Performance and Fat Burning 3


Just Hanging Out.

I was at my friends Hen party and we were sitting in the pub talking. My friend owns a number of beauty salons so the group I was sitting with were all beauticians.

I don’t remember how it came up. I think we were talking about skin care products and I mentioned I took a product called Super Wrinkle Guard.

There were 6 girls in the group. 4 of them immediately fell quiet. The other two hadn’t heard what I said and kept on talking. The manager of the beauty salon stood up and put her hands out.

“Will ye shut up!”

That was loud enough to actually silence half the pub. She stared over at me.

“What did you say”….

Super Wrinkle Guard is a great supplement you can get from www.DrDave’ If you’re interested you can check it out there.

It does tie in with today’s superfood as he also does pharmaceutical grade fish oil and it’s fish oil I want to talk about today.

You can get them from any health store but quality counts and Dr Dave’s fish oil is the best.

I get kicked, punched and have people hanging onto to my head wrestling everday so my skin takes some abuse!

One of the best things I do for it is take around 6  capsules of fish oil every day. I spread them out over the day and would not go without them.

The benefits are increased fat burning , better skin, hair and nails. Increased mental performance.

The fish oil builds my armour against injury and sickness.When weight cutting or dieting it is absolutely essential you take it.

I’m nearly over my cold so I’m looking forward to getting stuck into some videos and treating you guys to some cool workouts.


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Twist And Shred Your Abs Workout

Me and my partner in crime Danielle!

I’ve come down with a really bad cold so i haven’t been able to shoot the wheels of steel video yet. It’s my first cold all winter which I’m kind of happy with. Usually teaching for hours in a very cold warehouse gym I get lots of colds every winter.

They really knock your training back. I put down only getting  one this year to taking echinacea every day. It’s made a huge difference. When you’re an athlete training at a high level you’re much more susceptible to colds than the average person so it’s even more important to take every precaution.

Today I’m going to show you how to twist and shred your abs. This exercise, sit up and punch is especially good for the obliques and “love handles”. 🙂

I did the pics for this exercise  a few years ago. It’s the basis of all my ab workouts.

I love working my abs. It’s one of my favourite parts of training. And I’ve developed many new exercises to hit them in different ways, to keep the muscles guessing and to keep my mind fresh.

If you kep doing the same workout again and again after a certain point your mind can go stale and it’s hard to get really intense into the workout. Also your body won’t respond as well to the work. So it’s good to slightly change things up now an then.

But this is an exercise I keep coming back too because it’s so very effective.

Sit up and punch 1

You can see my partner Danielle holding the pads at just the right height so when I punch my body is leaning back at 45 degrees. I have my feet between her knees to anchor them.

That’s very important. If I come up all the way it’s too easy!

I start lying on my back sit up and twist my shoulders firing a left punch, a right punch and then back down to the floor again. That’s one rep.

Repeat it with right punch then left punch etc.

Sit up and punch 2

Make sure to breathe out on every punch and exagerate the twist of my shoulders to get the most benefit.

You’ll do this for two minutes non stop trying to get speed and power in very rep. For the last fifteen seconds to really crucify the abs stay up there and keep on punching without coming done. That’ll finish you off nicely 🙂

If you’re a beginner one minute is very good. But keep pushing the envelope ( that’s the alpha female way!)

If you have no partner you can easily do it by yourself and it’ll still shred your abs.

Twist and Shred!


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