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In This Post: Special Extended Edition

• 50 Great Snack Ideas
• Find out what Shawn Tompkins says about Sensei Shoen's MMA Coach
• Instructors Corner w/ Luke Morris

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MMA Twinsburg -
We want to welcome all of our new Twinsburg students to the Family Martial Arts Blog!  Welcome to the our Family.
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50 Great Snack Items for MMA, Kickboxing or grappling athletes...good for kids too!

I always being asked about snack ideas, so here is a list of 50 snack ideas for you to choose from. Hopefully these will also help get your creative juices flowing to create your own. If you have any personal faves, please leave them in the comment section below… Enjoy!
1. cup raw broccoli or cauliflower/ 1/4 cup  hummus
2. 4 cup  light popcorn/1 low fat string cheese
3. 1 sl. whole wheat toast/1/4 cup  sliced avocado sprinkled with lemon juice
4. 1 apple sliced & sprinkled with cinnamon/2 Tbsp. raw walnuts
5. 1/2 cup  unsweetened applesauce/2 Tbsp. raw pecans

6. 1 cup  cherry tomatoes/1 low fat string cheese
7. 1 oz. non-nitrate deli roast beef/1 oz. low fat cheese slices/alfalfa sprouts
8. ½ cup  warm br. rice/1/2 c skim milk/1 tsp. honey or agave syrup
9. 10 large black or green olives, rinsed/1 oz. low fat cheese
10. 3 rye krisp crackers/1 oz. sliced low fat cheese
11. 1/2 whole wheat Eng. muffin/1 Tbsp. natural peanut butter
12. 1 cup  berries/ 1/2 cup  nonfat yogurt/1 Tbsp. sugar free jam
13. 1 medium pear/1 oz. low fat cheese
14. 1 medium orange/ 1/2cup  nonfat cot. cheese
15. 1 cup  sliced red or green peppers/ ¼ cup  hummus
16. ½ cup  rinsed black beans/ 1/2 cup  low fat cot. Cheese
17. 1 kiwi/1 low fat string cheese
18. ½ toasted pita pocket/ ¼ cup  hummus
19. 1 slice sprouted gr. bread/ 1 Tbsp. natural peanut butter/1 tsp. sugar free jam
20. 1 oz. low fat Feta cheese/ 1/2cup  unsweetened applesauce or sliced peaches
21. 1 slice whole wheat bread/1 tsp. light mayo/1 sliced tomato/1 oz. cheese-broil ‘til cheese is melted
22. 1 scoop unsweetened protein powder./ ½ cup  berries/ ½ cup  skim milk/no calorie sweetener-blend
23. 1 cup  Kashi whole grain puffed cereal/ ½ cup  skim milk/no calorie sweetener
24. 1 hard boiled egg/1 sl. whole wheat toast/1 tsp. non sugar jam
25. 1 veggie burger/1 slice tomato/romaine lettuce leaves/mustard
26. 2 large dates/1 Tbsp. natural peanut butter
27. 1/2 low fat, low sugar granola bar/1 Tbsp. sunflower seeds
28. 6 oz. can of low sod. tomato or v8 juice/1 wedge light laughing cow cheese/5 whole wheat crackers
29. 1/2 cup  plain nonfat yogurt/1 Tbsp. natural peanut butter, nuked and stirred into yogurt/1/4 sliced banana
30. Low fat string cheese/1 slice whole wheat bread
31. 2 Tbsp. raw cashews/1/2 cup  grapes

32. 12 almonds/1 cup  sliced mango
33. 1/2 cup .nonfat cot. cheese/1/2 cup  applesauce
34. ½ oz. non-nitrate beef jerky/5 whole wheat crackers
35. Apple/2 Tbsp. natural peanut butter
36. 1 oz. non-nitrate deli turkey/1 cup  raw veggies
37. Can of tuna/2 Tbsp. low fat dressing./greens
38. ¼ cup  hummus/1 cup  raw veggies

39. 1/2 pb&j sandwich-all natural/whole wheat
40. ½ cup  plain nonfat yogurt/1 Tbsp. ground flaxseed/1/4 cup  unsweetened applesauce
41. Can of tuna/1 slice whole wheat bread
42. 1sm. banana/1 tbsp. natural peanut butter
43. 2 cup  melon/2 Tbsp. pumpkin or sunflower seeds
44. 1/2 cup  jicama slices/1/4 cup  hummus
45. 1 low fat string cheese/ 1 cup  sliced cukes
46. 2 Tbsp. natural peanut butter/2 stalks celery
47. 1 cup  snow peas/1/4 cup  guacamole
48. 1 cup  baby carrots/2 Tbsp. natural peanut butter
49. 1 whole grain rice cracker/1 Tbsp. almond butter/1 tsp. sugar free jam
50. ½ cup  unsweetened pineapple/ 1/2 cup  nonfat cot. cheese

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Pro MMA Coach Shawn Tompkins Shares his thoughts on Sensei Shoen's MMA Coach, Master Riccardo

Big MMA Seminar Updates:

• New Material - We will be continuing to integrate material from the seminar into classes.
• As a result of the seminar Coach Tompkins has invited Master Riccardo to go out to Las Vegas to hang with him and his team in March and also meet with the Tapout headquaters gym owners and share some of what has made his schools a success.

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Instructors Corner
w/ Luke Morris VCI

Simplicity is Strength
(Sensei Shoen here. Thought you guys might like this article from one of Master Riccardo's students who is now an instructor at one of his academies. It is good to know we are all part of a larger family.)


Let’s do a little thought experiment.  Imagine two grapplers, of equal size, athletic ability, and previous experience, who both train consistently for one full year.  Grappler #1 learns a new submission every month, so at the end of the year he has twelve finishing moves in his repertoire.  Grappler #2, by contrast, trains only one submission throughout the whole year. 

Now answer this question: all else being equal, when they face off at the end of the year, which of these grapplers has a better chance of winning the match?

Contrary to what you might assume, I maintain that grapplergrappler #1 may have learned a bunch of submissions, grappler #2 has mastered his one finishing move.  He can perform his submission in nearly any given situation, from almost any position on the mat.  His timing with his finish is impeccable, and he can set it up in ways that grappler #1 can’t even begin to imagine.

The reason for the second competitor’s likely victory is simplicity.  Grappler #1 has overloaded his mind with a dozen different techniques, and while he understands them all intellectually, he has not had the time to ingrain each one into his game so that he can flow into it effortlessly and unthinkingly.  He has complicated his style with multiple imperfect attacks.  Grappler #2, on the other hand, has kept it simple by perfecting a single attack, and he knows that he can get that submission every time.

In competitions between elite-level black belts, the most successful submissions are basic chokes and joint locks that all white belts know.  Likewise, the most common knock-outs at the pro MMA level come from simple punches that students learn in their first few months of training.  

Now, I am not recommending that you become a ‘one-trick pony’.  A fighter who has mastered two finishes is twice as dangerous as a fighter who has mastered one.  But keep in mind what it means to master something.  Before you try to complicate your game with a bunch of flashy moves, make sure you have perfected the fundamentals.  You should know the basics so well that you can do them in your sleep. 

Remember: keep it simple, and keep working on it.  When you begin getting bored with a technique, you know you’re just about to start learning it.

Please Share your Insights from this article in the comment section below.

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