Posts Tagged ‘harker heights self defense’

Alec and Thalia Pantoja

Allison Salgado

Welcome Erin Hornback!

Congratulations Ash!!!

Ash says,”thanks everyone!” We do the same as the adults in a hot warehouse not some Bally’s BS! Hardcore!

Welcome Isaiah Rhodes to the MAT RATS!

Even though there was a nationwide decrease, there were specific increases in certain areas of this country. Small town and medium-sized cities’ murder rate increased. Burglaries in the South increased. Rapes in cities with populations over 1,000,000 increased. And property crimes increased in the Northeast.

So, this applies to everyone, even if you live in a safe community. Maybe the thrilling conquest of burglarizing or invading your home in that safe neighborhood would be more enticing to a criminal to prove that a reputation for being safe and secure just doesn’t apply anymore. Just pick up your local paper and read the police reports section to see that burglaries are happening everywhere.

By the way, a home invasion is a burglary that takes place when you are at home! A scary thought. A burglary occurs in this country every 16 seconds, according to the FBI.

Since unprotected homes have a 60% greater chance of being violated, it is a wise investment to use a home security system. You can usually save up to 20% on home owners insurance because the risk of your property being damaged or lost dramatically decreases with properly installed and monitored systems. You don’t need to spend hundreds of dollars on your security system or pay monitoring fees when you can just do it yourself for much cheaper. After all, you want to be in control, don’t you?

10 Things You can do Today to Decrease the Chances for Being a Burglary Target:

• Keep your entrance ways visible from the street. Don’t allow landscaping to obstruct the view – burglars like to work in seclusion so they don’t have to worry about nosy neighbors or passersby.

• Use solid core or metal doors with deadbolt locks for all entrances, even the door leading from the garage into the house. Re-key the locks when you move into the house.

• Use a locking device on glass sliding doors. Install anti-lift devices.

• Keep your windows closed and locked, unless you’re right there in that room.

• Get to know your neighbors and look out for each others homes, especially when someone is out of town.

• Make use of exterior lighting, especially by the doors. Motion-sensor lights are essential.

• Use timers inside so that even if you’re not home, it appears that you are.

• Keep valuable documents and personal papers inside of a locked, fire-proof safe. Lock up your weapons.

• Keep an inventory of your property. (photographs or video, accompanied by notes or audio.)

• Install and use a home security system. I recommend the Mace Wireless because it has a quick & easy set-up with fun interactive features.

For more information on home safety and the Self Defense Black Belt Program, contact Jim at 254-247-3668

For your cheat day!

Much like Chicken Saltimbocca, this is chicken smothered in Parmesan cheese and rolled with mozzarella and prosciutto and baked in white wine.

Categories: Lunch, Dinner, Low Carb, High Protein

• 4 skinless, boneless chicken breast halves
• 1/3 cup white wine
• 1/2 cup shredded Parmesan cheese
• 4 teaspoons butter
• 1/4 cup olive oil
• 1 pinch black pepper
• 1 clove garlic, finely chopped
• 4 ounces thinly sliced prosciutto
• 10 ounces sliced whole milk mozzarella cheese

1. Preheat oven to 325 degrees F (165 degrees C).
2. Pound chicken breasts flat, and lay them on work surface.
3. Sprinkle liberally with Parmesan cheese on both sides.
4. Place a pinch of minced garlic and 1 teaspoon butter in the center of each breast.
5. Cover each breast with a layer of prosciutto and mozzarella cheese.
6. Reserve some of the prosciutto to place on top of the chicken.
7. Roll up each chicken breast, and secure with toothpicks.
8. In a 9×13 inch baking dish, combine white wine and olive oil.
9. Arrange chicken rolls in dish.
10. Place a small piece of prosciutto on top of each roll, and sprinkle with pepper.
11. Bake in preheated oven for 30 minutes, or until chicken is no longer pink, an juices run clear.

Don’t think it can be done? You’re about to be very surprised.

When you walk into the labor and delivery room, your belly is bulging. If the baby stays inside you one more day, you fear your stomach will simply explode. And when the contractions are over and your new little one has arrived, you look down and realize a shocking fact: your baby didn’t take all the extra weight from your body.

Want to shave off 40 weeks of weight gain? Read on to get a few tried-and-true methods to get you back on the road to light.

Breastfeed. You may plan to have your baby feed on a bottle when you go back to work, but if you really want to see pounds fall by the wayside, nothing works as well as breastfeeding. Okay – so the jury is still out about whether breastfeeding will really get rid of those pregnancy pounds, but it’s definitely worth a try. Even if it doesn’t work, it won’t cause you to gain weight, and you’ll boost your newborn’s immunity and reduce your likelihood for breast cancer in the future in the process.

Eat. Before you got pregnant, you had to watch what you ate to maintain a healthy weight. Now that you’ve had baby, the same watchfulness is needed to lose pregnancy weight. If you’re breastfeeding your baby, do not cut back on your calorie intake. Regardless of whether you’re breastfeeding or using the bottle, don’t eat high-calorie or high-fat foods. Rather, go for anything stuffed with lots of vitamins, minerals, and other nutrients. Need more information on nutrition? Check out our Killeen Fitness Boot Camp Nutrition page.

Sleep. Though sleeping doesn’t sound like something that is going to help you shed pounds, not getting good sleep is a sure way to hang onto pregnancy pounds. According to research, insufficient sleep increases stress levels, which can in turn increase your weight. On top of the stress-induced weight gain, feeling sleepy also makes you less likely to feel like exercising – a major way you can help your body fend off the weight that doesn’t look quite as cute now that it isn’t accompanied by a pregnant belly.

Exercise. Though you don’t want to jump headfirst into an intense workout regiment immediately after giving birth, you should begin implementing exercise into your daily routine as soon as possible. During the first few days after giving birth, go for a short walk. If it hurts of you get tired, stop and take a rest. Giving birth is a traumatic event on your body, and it can take a while to recover. Allow your body to recover in its own time, but don’t stop trying to help it along. 6 weeks after baby comes, jump back into working out at the boot camp.

Exercise Some More. Even if you breastfeed, eat right, get nine hours of sleep each night, and take a walk around the block each day, you may still a few pounds that cling on for dear life. If this happens to you, you will need to increase the amount and intensity of your exercises. For fun ways to exercise, check into “Mommy and Me” exercise classes that allow you to spend time with your child and get fit at the same time. You may also want to make your way back into the gym as soon as possible for some weight training. To make sure your routine isn’t putting you at risk, talk with your physician before beginning anything strenuous.

I wasn’t smart enough to write this, but still thought that it applied well to our Fitness Boot Campers…

Five Reasons Why Strong Women Are Sexy

By Josh Hanagarne
1. Strength implies dedication. When I see a woman who values strength, I see someone who knows the value of perseverance and commitment.

2. Strength implies a healthy sense of priorities. The current portrayal of how women’s bodies should look is pure poison. I’m hearing more about sexy “clavicles” these days, of all things! Take a look at some female kettlebellers and you’ll know what I mean.

3. Strength defies society’s portrayal of how women should be. Society does not value physical strength in women. The women in vogue are emaciated and bug-eyed, without any muscle tone. They are bony clothes hangers and I don’t know how that appeals to anyone. The physically strong woman resists the siren song of the anorexic crackhead look and makes her body do what feels good. And again, if you give your body what it needs, it’s going to look good.

4. Strength leads to confidence. When you choose to do something as difficult as real strength training with demonstrable results, it changes your body and your mind at the same time. Confidence is very attractive.

5. Strength training helps you age gracefully. Weak young women become weak old women. Strong young women become elegant, strong, confident women. In short, there’s no downside to being strong. People that are attracted to weakness are normally attracted to vulnerability and there’s not much potential upside to that.

Welcome Wesley Hernandez to the Mat Rats!