Step Up To Me...The Making Of A MMA Champion!

Five weeks ago I was presented with a challenge I refused to turn down: train an amateur MMA fighter for an important title fight to win a long coveted belt.
Josh Leonard, 26 has a 6-1 record and a very solid cardiovascular base; eating, breathing, and practicing 5-6 days a week. Utilizing not only his purple belt Jui-Jitsu moves and Muay Tai stand up, he also weight trains regularly to create a more muscular physique than other fighters. He has a great fighting family to help him prepare in all areas of his sport.
He maintains an ultra clean diet regime which allows him to hold a weight near 170lbs. This diet focus's on clean carbs like sweet potatoes, oatmeal, and fruit, as well as quality proteins found in chicken, ground turkey, whey, and plenty of natural peanut butter. With this strong athletic foundation already, I was thrilled to be able to take this fighter and propel him into a crazy conditioning program three days a week incorporating Metabolic Effect training protocol.
Tuesdays were reserved for the 20lb weighted vest workout where we spiked his heart rate using explosive movements such as burpee’s and jump squats. My personal favorite plyometric sequence was: squat jump, grasp the pull-up bar, do a pull-up, then ab raise, jump back down, burpee to push-up, then repeat. We followed this pretty intense cycle with a series of suicide sprints.
All of our workouts were short, intense, and no more than 35 mins. On Thursdays we trained at my powerlifting gym East Coast Barbell and did a combination of tire flips, heavy prowler pushes, sledge hammer abs, resisted band sprints, and more weighted vest followed by heavy chain ab work. This is not your normal Nautilus workout! Saturdays we trained outside on stadiums, (again using plyometric’s and bodyweight movements). Sundays were critical for recovery and I made sure he did just that!
The big fight came on March 13th in Lenoir, NC promote through Elite Championship Cage fighting. The venue was crowded and Josh made his entrance with the song “Enemy” by Sevendust. His team of guys Shawn, Chris, and Brian cornered him for the fight. It lasted less than two rounds and he won with a TKO ref stoppage. Josh came away with the belt in a battle he truly had prepared for both physically and mentally.
As his conditioning coach I was extremely proud and impressed by how the hard work paid off. Josh may have uttered some words off profanity towards me during these few weeks but he kept his focus on the belt and succeeded! Stay tuned as his makes his Pro debut later this year and seeks out a sponsorship.

Commentary of the fight:
http://www.mmaforreal.com/2010/3/14/1372390/local-fight-scene-update-review-of


Fighting Resources:
Eight Points Muay Thai in Clemmons, Chris Clodfelter & Crystal Parrish
http://eightpointsmuaythai.com/blog/
Kim Coronel, CPT & Unconventional Training Coach
http://www.stronggirlfitness.com/
Cutting Edge Metabolic Training
http://www.metaboliceffect.com/

Outfitting and Educating the Strongest Athletes in the World
(the best place to buy your prowler)
http://www.elitefts.com/

Joe Hurst Jiu-Jitsu, Concord

http://www.hurstjiujitsu.com/

4 Weeks Out Until USAPL Battle on the Border

4 Weeks Out Until Meet …Feeling Feisty
So the last two weeks have been extremely encouraging as I’ve trained each Friday with my coach using several techniques that are new to my body. Basically, I’m trying to push the limits of my CNS and gain power from the use of banded squats and banded deadlifts. I did come across a slight problem when I lost my grip warming up with a deadlift and smashed my big toe. Nonetheless, I’m healing fast and and I’ve been getting stronger each week. I will try out some openers this week and hope to train the following week in Columbus while I’m there for The Arnold Expo.

Here is a sample of what I’ve done the past couple Friday nights:
2/5
Overspeed low box squat vs green band 135lbs 5x3
Speed Bench Press 115lbs 8x2
Max Effort Deadlift off blocks 185, 225, 275lbs 3x5
GHR’s
Abs

2/12
Swiss Bar ½ squat 3RM 245lbs
#3 board press 3 RM 200lbs
Rack Pull 3RM 315lbs
Rev Hypers 3x12
Eagle Abs

Thursdays are always my fun conditioning workout usually with the prowler, sled, tire, plyos and whatever else we come up with. Cardio during the rest of the week is stair mill intervals and treadmill.
After this meet I am contemplating dieting down for my first bodybuilding show. I have put on so much muscle that I am curious to see what I would look like ripped up. I have a great supportive group of friends and training partners that would back me up 100%. Any thoughts or feedback on this possibility?:)
There are several shows coming up locally including the Natural Atlantic Coast in High Point. I have several friends competing in figure this year and there is always the possibility of the Yorton Cup in D.C. Time to make a decision and dive in!

Creating Your Own Personal Legend

Creating Your Own Personal Legend
Recently while sitting down and chatting with a local journalist I was asked a very good question. “What is the number one thing that attracts you to powerlifting?” I took a moment to ponder that but almost immediately blurted out this. “If I can have 225lbs on my back, pull 300lbs off the ground with my small thumbs using a hook grip or push a heavy bar off my chest, then why wouldn’t I have the strength to deal with all the curve balls that life throws at me?”

I believe internal strength can be built from a combination of factors and I’ve taken to “the iron” as a means to make me the best I can in all areas of my life. So now with less than ten weeks until my big meet I have incorporated multiple protocols into my training split. I’m using minibands to strengthen my explosive speed as well as heavy Mechanical Ox work (squat and deadlift machine). I also take into account mental exercises to anticipate the lifts I want to achieve. All of the steps that lead up to the lift are crucial: the hand and foot placing, breathing, arch, abdominal pressure, and perfect technique. It is a lot to think about and the most crucial element to perfect execution will be the ability NOT to think about the steps once the time comes. It will all flow naturally.

Adaptation to my central nervous system has been very interesting to watch. My strength levels have dramatically increased each week and I’m a firm believer in recovery! I only train three days not including my normal cardio. I supplement consistently with glutamine and pre/post workout drink which includes BCAA’s and Creatine. I feel great and sleep well which is a large part of the puzzle often overlooked by many.

I’m also reading “The Alchemist” which was recommended by Jay Parr creator of Boone Bar natural energy bar, one of my supplement sponsors. The book talks about discovering your own Personal Legend, something that you have always wanted to accomplish since you were young. I’m confident that I am in pursuit of my own Personal Legend. Thousands of reps attempted, hundreds of pounds lifted, all for the satisfaction of succeeding in the sport of powerlifting and the sport of life!

"5 Inch Heels, Buns of Steel and Pink Leg Warmers"

“5 Inch Heels, Buns of Steel and Pink Leg Warmers”
I was born a lil muscle head. My parents still brag about my cute pink leg warmers I wore when I first started walking. And according to my mom “I never had stick legs like all the other girls." I always had those round muscular calves even as a kid. My favorite pastime was dancing after dinner and doing Jane Fonda records (this is before VHS videos were popular; those were the days) and then I graduated to “Buns of Steel”, “Cher Fitness” and the “Cindy Crawford” workouts. My cousin Jennifer would come over to hang out with me and the next thing she knows she’s sweating away as Cindy’s famous trainer Radu is barking out orders to “squeeze your glutes." What can I say? I loved to feel the burn!
So, let’s fast forward to 2007. I had just moved from the lush green mountains of Washington State to North Carolina. I was adjusting and working at an all-natural grocery store. I busied myself along the side of my eco-conscious, diverse new work family learning about the importance of organic living. At the same time I worked in this healthy environment I was eager to step up my game, so to speak, and do something incredibly focused. I had always worked out and had a decent amount of muscle and my eating habits were good so I embraced the ultimate challenge: do a figure competition in nine weeks. Figure competitions are a cross between bodybuilding and a beauty pageant. Women are expected to carry some muscle. You glide across the stage in 5-inch clear heels, glistening with a golden painted-on tan and stand before judges who critique your muscle tone, symmetry, conditioning and presentation. A small percentage of the population participates in these shows because it is a 24/7 process. You eat, sleep, and train for that one moment to showcase your physique. But I was determined to do one.
The body is meant to be nourished. It thrives on readily available unprocessed fuel. I thought healthy eating would be enough to drop weight and stay lean. What does eating clean entail? For starters it means no cheating! No chips and salsa with friends at night, no glass of wine on the weekends, much less dessert. Clean eating means consuming a balanced ratio of carbohydrates, protein and fat every three hours to maximize fat burning. Gone were the days of sampling various foods at work and having seconds. Discipline and hours of food prep now consumed my existence as my mouth began to water at the thought of my upcoming meal of tuna and oatmeal.
I became immune to outside influences as I imagined standing on stage in a bikini with lights glaring down at my physique. One bite of fried chicken could add an unflattering blob of fat to my behind. Coworkers laughed at my protein pancakes which I consumed daily in between stocking orders at my retail job. Once your body becomes regulated it processes food consistently and expects it every couple of hours. Going long periods of time forces the body to hold on to fat because it thinks it is starving thus conserving fuel. The most significant change I noticed was the taste of food was stronger and I learned to cook with herbs and spices and not salt. Pure natural food has a flavor that is not normally appreciated in the typical American diet laden with salt, grease and rich fats. Now, don’t get me wrong --- I did crave forbidden foods such as cheesy pizza or other rich dishes. But, the fantasy is much better than the actual act. Once I was allowed these non-diet foods I didn't enjoy the flavor as much as I expected. I craved my protein shakes and roasted broccoli. How ironic? The name of the game is mental and once you program your mind you can really accomplish anything. It is a lot stronger than we give credit.
I competed in my figure show in Charleston, SC as nervous as can be. I worked so hard and when I walked on stage an unbelievable satisfaction made every cardio session and hundreds of egg white omelets worth it. I won 2nd place in my division and along the way met some incredible competitors who have become great friends of mine. These women are amazing, disciplined, and true figure athletes. Since 2007 I’ve competed in a couple of shows but have found my true calling in power-lifting. My new stage is my strength platform that I mount confidently to lift heavy weight. No longer am I wearing 5-inch heels and painting on my tan; instead I lace up my sparkly Converse All-Star sneakers and chalk up my hands. I've experienced two different sports, both as equally regimented and accelerating.
We all have our true passion, an event, a goal, a task that makes us complete. Mine is lifting the iron. What is yours?
Kimberly Marie Coronel is a certified personal trainer, amateur powerlifter, and fitness entrepreneur. Contact kim@stronggirlfitness.com

My Journey To Compete 2010 USAPL Meet

2009 has been a very successful and promising year. My personal training business has grown rapidly and I’ve competed in one figure show and two power lifting meets. The most recent was an IPA meet in October where I did the push/pull division and dead lifted 307lbs and benched 180lbs. I was extremely pleased with my numbers and post meet took about a month off from heavy lifting and put some energy into refocusing and planning. It didn’t take long for me to get the itch to compete again. So I thought it would be fun to chronicle my journey to my next big meet in March. I have big hopes for big numbers and I am determined to do it. You want to know how a Strong Girl train’s, supplements and eats’? Wait no longer….

Goals:
Squat 250lbs
Bench 200lbs
Dead lift 325lbs
148lb weight class 100% Raw



15 weeks out:
I’m nervous about lifting heavy again since I hadn’t really squatted for six months and my last dead lift was in October. So, my rationale is to ease into it the first week and then dive in the following week when my coach has my new program. I’m also going home for 9 days during Christmas so I will be training at the local gym. I’ve been supplementing with Cytonox/Cytocell by Cytogenix (thanks to Malcolm for letting me try theseJ) pre and post workout to enhance recovery. I use glutamine, fish oil, B-Complex, multi, and drink at least a gallon of water a day. As far as nutrition, I’ve been trying to resist holiday temptation and maintain until January when I will go into a consistent keto diet where I will gradually lose some body fat. My goal is to drop a weight class for this next meet. Get stronger and leaner is possible! Below is some sample workouts from the last two weeks. My coach Chris “Ox” Mason (East Coast Barbell) is wonderful and knows exactly how I respond to training.

Week One (easing back into it…)
#1

Squat
95lbsx15 warm -up
135x5
135x5
155x5
155x5
155x5

Glute Ham Raises

4sets/10
w/ blue miniband
Leg Curls
70X10
30mins incline tread
10% incline

#2 Bench
95lbsx10
135x5
135x5
145x3
145x3
Rock & Roll (Tri's)
20x12
3 sets
Lateral raises
15x10
3 sets
Spud Abs w/straps
85x10
4 sets

#3 East Coast Barbell with coach
Squat
155x3
155x3
165x3
185x3
185x3

Speed Bench
95x10
135x3
135x3
145x3
145x3
Speed DL w/mini's
95lbx1 with blue minibands
*accommodating resistance
First time trying this, very difficult for me but about halfway through I finally started to lock out and utilize my glutes to follow through which has been my weakness.
Glute Ham Raises w/mini
10/4 sets

Conditioning Workout w/Josh my fighter friend
5 prowler pushes with 90 lbs
50 tire flips
5 sled pulls
plyo pushups
5 sprints
box jumps

Workout #2 w/Josh
Timed 2 min rounds
step ups
sledge hammer abs
resisted sprints with partner
plyo pushups w/medicine ball
medicine ball throw/catch

Week #2 (Home visiting in WA)
Speed squats 135x3
M-E Bench 140x5
M-E Bench 185x5
Wood chops
Leg Curls (no glute ham raise at this gym)
20 mins step mill intervals

I’d love to hear comments and questions about my blog as I progress throughout this training cycle!

Music Motivation for December

I’ve been asked several times lately what my favorite workout songs are. So, my gift for you this holiday season is this list to make you sweat, pump iron, and finally just chill. Be warned these songs could make you work hard or possibly laugh…

Also, if you are looking for inspiration during the busy December days check out “My Gym Trainer” books which contain handy pullout workouts you can take to the gym! http://www.mytrainerfitness.com/index.html
These were developed by two local fit females Jill Coleman & LeAura Alderson. They’re amazing and will save you money in the gym. Stop making excuses and check it outJ
Sweat Mix:
Give it up to me-Shakira featuring Lil Wayne
Scream- Michael Jackson & Janet
Poison-Bell Biv Devoe
Feel it-DJ Feli Fell
Throw it on me-Timbaland
Lift Mix:
Broken, beaten, and scarred- Metallica
Go- Def Lepard
Till I collapse- Eminem & Nate Dogg
Remember the Name- Fort Minor
All the above-Maino featuring T-Pain
Bodies- Drowning Pool
Lord give me a sign-DMX
Killing in the name-Rage Against the Machine
Slowburn-Revelation Theory
Just another victim-Cypress Hill
Warrior-Nelly
Chill Mix:
You got me (Remix)-One Block Radius featuring Fabolous & Baby Bash
Dig-Incubus
I just wanna love you-Jay-Z
Never gonna be alone-Nickleback
King of wishful thinking- Go West

Picture by Ariel Perez Photography

"Power-lifting Princess"

Published in Forsyth Woman Magazine November Edition:)

I am a strong woman. I’m not conceited, nor full of myself. I’m just stating the facts. I can lift heavy things, and pride myself in my super hero feats. Yet, I am struck by how much people assume that just because you are strong and muscular insinuates you’re a bad-ass. I’m actually far from it. I’ve never been in a bar fight or hair pulling cat brawl but, if you must know I’ve come close to it. A girl once accused me of pushing her at a party therefore inducing whiplash! I laugh when people ask me if I can beat someone up for them. Why would I do that? I’d be more likely to have a pushup contest or arm wrestling challenge then beat someone to a pulp. But looking tough does have its perks. No one will mess with you.
So it was no surprise that eventually I would channel some of this strength into an event. I decided at the ripe age of 27 to train for my first power-lifting meet. I met up with my record holding coach affectionately known as “The OX” with a little bit of nervous excitement at my upcoming challenge. Looks and names can be deceiving as he, along with the other power-lifting family took me under their wing to teach me not only how to bench, squat, and dead lift but to also find my inner strength to leave an unhappy marriage. The latter, they didn’t realize they were influencing.
So from the moment I stepped into the industrial park cement haven of chains and member built exercise apparatus’s I felt a since of belonging. I left my personal relationship woes at the door and instead my focus was on programming my body to handle heavy loads of steel. “The Iron”as referred to by author Henry Rollins really did become my friend. Rollins stated it perfectly; “The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.” It is ironic how an inanimate object can satisfy an emotional loss. It was a comfort I did not expect to find.
I learned to squat on a low box, petrified at first to drop my body below the parallel mark. How could these legs of mine support so much weight? But fear itself I realized, was the only thing stopping me. My body was beyond capable it was my mind that needed some work. I used my short, small hands to grip a loaded 250 lb. bar with my thumb and forefinger referred to as a “hook grip” and hoisted it off the ground in one smooth move. I bench pressed more than my own body weight and with each lift, each “rack it” command my coach yelled, I gathered my will and prepared my heart to break free of my crumbling marriage.
Over the course of nine months I built a solid foundation and understanding of power-lifting. I utilized chains, sleds, tires, wood boards and grew excited at my new style of training. Power-lifting protocol leaked over into my own personal training business, as I taught my clients unconventional exercises to empower their own workout routines. With my first meet approaching, I continued to deal with my relationship changes. The ink on my legal separation papers had dried, a new apartment furnished my single freedom, and I took it all in with a deep breath. I was ready to propel like a rocket into the unknown, fueled by a fire that wouldn’t die anytime soon.
Meet day was here. I pulled on my wrestler style black singlet, my new sparkly converse All Star sneakers, and excitedly weighed in and mentally prepared myself to lift. My good friend refers to me as “the power-lifting princess” because of my innocent blond haired, blue eyed look. I am very girly but once you get me around the weights I unleash this alter ego.
The meet itself can take all day because you have three different lifts with three attempts at each lift. I was on an adrenaline high. My coach had to continually remind me to sit down to conserve my energy. I had my friends and clients there to support me and was riding a surge of electricity describable only to those who’ve competed in this sport.
I warmed up as my coach chalked my legs and back to prepare me for my lifts. I walked out to my squat bar with my favorite song “Number One” pounding in my ears. The cool metal on my back was exhilarating. I made each lift and totaled 680lbs for my first meet. I heard my cheering section shouting my name but most importantly I heard my own voice loud and clear. “You did this, you ARE strong. Nothing in life can hold you back. Power-lifting injected a drive nothing else had ever done before.

Kimberly Coronel is the creator & owner of “Strong Girl Fitness Personal Training LLC”
“Unconventional Training for Fit, Fierce, Females” is her mantra and she thoroughly enjoys working with people of all fitness levels and backgrounds. Besides lifting heavy things she loves to travel, drink coffee, and spend quality time with friends and family.