Ross Enamait’s Got Snatch – So Should You

Meet Ross Enamait. We’ve recently added Ross training site to our blogroll. Ross is a phenomenal athlete, trainer and all-around good guy. Ross was kind enough to send us a pic of himself in action, sporting one of our Got Snatch? shirts.


If you’re looking for some great training articles and videos, check out what Ross has to offer. Additionally, his books and training tools are some of the best you’ll find anywhere. Do yourself a favor and check them out. You won’t be disappointed.

Of course, if you’re interested in picking up a Got Snatch shirt for yourself, send us an email at You can check them out in detail in the “Products” category on the right side navigation bar.

We’re working on some great additions to the blog and to the main site, so stay tuned…we’ll let you know when things are ready to go.

Take care and keep training hard.

Jason K.

Eat a salad

By now most of us know we should be getting multiple servings of fruits and veggies every day. It seems many folks feel that this is a difficult thing to do at times. The truth is, even if you eat out every day for almost every meal you have lots of ways to get those fruits and veggies in to your personal eating plan. One way is to replace your rice, potato’s or pasta with extra fruit and or veggies. Whether you are dining at a fancy restaurant or the local Denny’s there are always some sort of fruits and veggies available.

If you are a sandwich person and you often find your self at one of the many local deli chains, try the following. Order your favorite 6″ sandwich and ask for double meat, extra veggies, no mayo, (have oil & vinegar instead) and hold the cheese. For more fruit just ask for it in place of the chips, cookies or what ever you usually have for dessert.

My favorite way to get more fruits and veggies into my personal eating plan is to eat at least one big salad every day. To me the best salads and the best salad dressings are the ones you make yourself. You might think it’s a pain to make a big salad every day, and creating a tasty dressing may seem like rocket science to those who rarely cook. I am going to make it really easy for you by giving you both a delicious dressing recipe as well as a great salad that will give a nice boost to your daily veggie quota.

Make the salad and dressing the night before and place them in some type of reseal-able, to-go containers. This way all you have to do is grab them on your way out the door and you’ll be well stocked for later in the day. As I mentioned above, have a piece of fruit as dessert after your salad. Stick with fruits that are grab and go like Apples Oranges and Bananas.

For you fast food junkies who spend your lunch break hanging with the King, the Clown or that guy with the big round head and pointy hat, remember that even the fast food chains have some form of salad and fruit options these days. Finally, if all else fails and you are really pressed for time, you can always buy one of the many pre-made salads at your local super market.

So you see, there really is no excuse not to eat a salad.



Quick and tasty Caesar dressing:

1 Tbsp Olive oil.
1 Tbsp Red Wine Vinegar.
1/2 Tbsp Lemon juice.
3 cloves garlic (crushed).
1 tsp Worcestershire sauce.
1 tsp Anchovy paste.
1 tsp creamy Dijon mustard.
1/2 tsp pepper (black or white).

Mixed Veggie salad:

Romaine lettuce, 1 cup (3 leaves torn).
Green peppers, 1/4 cup chopped.
Celery, 2-3 stalks chopped.
Cucumber, 1/4 cup sliced.
Cherry tomatoes, about 5 halved.
Mushrooms, 1/4 cup sliced.
Hard boiled eggs, 2 sliced.
Feta cheese, 1-2 ounces crumbled.
Dressing of your choice, 2 Tbsp. (Try that Tasty Caesar)

How to stimulate your metabolic rate

Diet and Exercise Changes Can Affect How Your Body Uses Energy

People who participate in fitness related activities strive to build, shape and tone their bodies to achieve their goals. The primary factor affecting this change is the body’s metabolic rate.

What Is Metabolic Rate?

Your metabolic rate is the energy expended to sustain your body’s functionality. This includes the internal organs such as the heart, kidney, and stomach and all of the small cellular reactions taking place in your blood that keep your cells working so that your body can keep you alive.


The most significant effect on metabolic rate is achieved through exercise. During moderate to vigorous activity you elevate your metabolic rate expending hundreds of additional calories. This can be accomplished by aerobic activities. The more vigorously you exercise the more calories you use per minute. Regular resistive training (weights, body weight, and medicine balls) can also help. The benefits are lower blood pressure, better endurance, stronger muscles, joints and bones. The more muscle mass you create, the more calories you burn. Every pound of muscle that you build burns an extra 50 calories of stored energy. (One pound of human fat equals 3500 calories.)


We all know we need sleep. Apparently, good sleep helps us lose weight. Interrupted sleep increases a hormone in our bodies called “ghrelin” that increases appetite. So try and get your 6-8 hours a night. Read a book before you sleep. Practice meditation and gentle stretching before you go to bed. It can help relax you and you’ll enjoy a deep and restorative night’s sleep.


Eat small regular meals.

Eating small meals or snacks at regularly timed intervals seems to result in a slightly higher metabolism. The reasoning is that if someone eats small meals consisting of a balance of protein, carbohydrates and fats their metabolism burns energy more evenly over the course of a day. Skipping meals or making the wrong food choices can alter your metabolism making it erratic and confusing your body as to how it is to process energy. If you are changing your eating habits to eat more frequently please make sure you are not adding calories to the change.

Consume protein

It takes more calories to digest protein. A high protein diet intake may also reduce hunger. Why? Sugars in the diet (carbohydrates) stimulate the pancreas. The pancreas produces insulin. Insulin is the chemical hormone that your body produces to facilitate the uptake of sugar into our bodies. Replace high carbohydrates and empty calorie foods with proteins such eggs, fish, nonfat diary products and lean meats. The correct balance of non-meat sources such as whole grains, minimally processed, soy based foods as well as rice and beans may also create complete proteins.

Avoid restrictive dieting

Limiting caloric intake too severely can decrease your resting metabolic rate. A reaction known as the “somatic response” your body goes into energy conservation mode. In other words, it slows down to cope with the food decrease. This response creates a yo-yo response to your metabolism speeding it up and down and making it difficult for your body to kick start your energy burning center (i.e. Muscles). As illustrated before, eat small regular meals throughout the day and you’ll be more likely to burn stored energy more effectively.


Enjoy flavorful foods and small portions of food. Increase your exercise intensity aerobically and participate in regular strength training 3-4 x week, Practice these things consistently and you’ll soon see your body the way you want it to be.

Abu Pigott D.C.

Long term progress

Most of us know that we can not train as hard as possible on every single workout for weeks and months at a time without burning out, getting sick or injured, or in a worse case scenario, all of the above. If you are being proactive about your training then you plan cycles of varying intensity which may cover several weeks or months at a time. Those who just sort of free-style their training may naturally cycle training intensity as they intuitively recognize that there is a limit to how often they can push to the max without over doing it.

Regardless of the approach you use to intensity cycling (logically planned or just winging it) keep in mind that some flexibility must always be present to account for or take advantage of unexpected energy highs and lows. In other words it is good to have a plan but don’t get so rigid that you force a hard day when you could really use a rest, or stick with a planned easy day even though you can tell your energy is at an all time high.



*The paragraphs above are excerpts taken from a longer article. To read the full article visit: 

“Almost” RAW Eggs

You know those movies like Rocky, or Electra Glide in Blue, where you see the hero drink down a big gulp sized glass of raw eggs? Have you ever tried it? Drinking raw eggs is not the easiest thing to do. The texture is not the greatest and the flavor is not so great either.

Now don’t get me wrong, I love eggs. I use eggs quite a bit in my personal eating plan, they are a great source of protein as well as other important nutrients. I even use raw eggs in some of my favorite recipes. I’ll admit however that I have only actually been able to drink a glass full of raw eggs on one occasion.

Some people are afraid that raw eggs may be a source of salmonella. The secret to eating raw eggs safely is to get the freshest eggs possible and to know the source. If you are worried about getting sick but still would like to use eggs in your recipes, try using “almost” raw eggs. Almost raw eggs allow you to enjoy your eggs with no fear that they will make you sick while you still have an egg with a loose consistency for salad dressings, home made mayo, aoli etc.

Here is how you make them “almost” raw:

1. Put egg(s) out at room temperature

2. Boil water and then turn it off (leaving on burner)

3. Put egg(s) immediately in water and leave for 5-6 minutes

4. After 5-6 minutes has elapsed, empty hot water

5. Before breaking eggs run under cold water for a few seconds ( you don’t want to burn your hands)

6. Break open egg(s) into bowl or blender etc. You may need a spoon to scoop out some of the whites which may be slightly stiff.

Well there you go, an easy way to make your eggs safe and still enjoy them in your favorite recipes. Remember to check back here for more nutrition tips as well as other ideas about how to enhance your own personal eating plan.



Personal Eating Plans

When creating a personal eating plan you need to keep several things in mind. First what is the purpose of this plan ? Is it for gaining lean body mass, supporting athletic performance, losing body fat, or perhaps just maintenance of current body composition? Just like creating a customized workout we need to consider individual genetic limitations and abilities, needs, goals, and preferences as well as environmental influences in order to be sure our plan will be optimal for the individual in mind.

The personal eating plans that we create at Hybrid Fitness are called Mac-Map which stands for Macro Nutrient Manipulation. It should be obvious that no single personal eating plan will work for all people at all times. Not only do we need to consider the information mentioned above, we must also consider such personal details as age, height and weight, sex and of course energy expenditure in the form of BMR as well as ones daily exercise regimen.

Below is an example of a personal eating plan designed to support lean body mass gains while limiting body fat storage. Remember this is just an example. In order for a personal eating plan to be effective it must be “personal”. The needs of a 30 year old, 200 pound, male rugby player are going to vary broadly from those of a 16 year old, 98 pound, female gymnast. So don’t just print this plan out and start following it blindly. You may end up with less then optimal results depending on your own personal goals.



Mac-Map Mass

DAY(s) 1-3= High Protein / Low Carbs
Meal 1. Omelet with 4 whole eggs, 4 strips of Bacon or Sausage. Feel free to use butter or any “friendly” oil of your choice (Olive, Walnut etc)
Meal 2. 2 scoop Whey Protein + 1 Tbsp Flax Oil in Water (10 Oz)
Meal 3. Grilled Chicken breast or Turkey (8 Oz)
Meal 4. Protein drink as above
Meal 5. Steak or other lean meat (10 Oz) with veggies, salad & ¼ avocado
Meal 6. Protein drink as above

Approximate Cal = 1854 / Protein = 200g / Carbs = 30g / Fat = 107g

DAY 4= Mod Protein / High Carbs

Meal 1. Oatmeal (16 Oz cooked), Pineapple (4 Oz), 1 whole Banana (chopped & stirred into oatmeal)
Meal 2. “Quick-Shake” Non-fat milk (8 Oz), Orange Juice (8 Oz), 1 Banana (mix in blender)
Meal 3. Roasted chicken (6 Oz), rice (8 Oz), beans (6 Oz), Sherbet (6-8 Oz)
Meal 4. Cottage cheese (8 Oz), Pineapple (canned in own juice) (8 Oz), Mandarin Oranges (4 Oz)
Meal 5. Almond Butter & Jelly Sandwich 1 Tbsp Almond-butter + 1 Tbsp jelly on sprouted (flour-less) bread, Non-fat milk (8 Oz), 1 Banana, 1 apple
Meal 6. “Quick-Shake” Non-fat milk (8 Oz), Orange Juice (8 Oz), 1 Banana (mix in blender)

Approximate Cal = 3674 / Protein = 159g / Fat = 62g / Carbs = 560g

DAY(S) 5-7= High Protein / High Carbs
Meal 1. Non-fat milk (8 Oz), Oatmeal (8 Oz cooked), 3 egg whites (stirred into oatmeal), 5 dates (chopped & stirred into oatmeal)
Meal 2. “Quick-Shake+” Non-fat milk (8 Oz), Low-fat yogurt (6-8 Oz), 1 Banana (mix in blender)
Meal 3. Roasted chicken (6 Oz), rice (8 Oz), beans (6 Oz), Sherbet (6-8 Oz)
Meal 4. Cottage cheese (8 Oz), Pears (canned in own juice) 4 halves
Meal 5. Almond butter & Jelly sandwich 1 Tbsp Almond-butter + 1 Tbsp jelly on sprouted (flour-less) bread, non-fat milk (8 Oz) 1 Banana
Meal 6. Tuna sandwich (tuna packed in water) on sprouted (flour-less) bread, 1 apple, handful of your favorite raw nuts (4 Oz)
Meal 7.
“Quick-Shake+” Non-fat milk (8 Oz), Low-fat yogurt (6-8 Oz), 1 Banana (mix in blender)

Approximate Cal = 3586 / Protein = 211 / Fat = 69 / Carbs = 527

Have a plan

Goal Setting for Sports or Life

If you read my article about peaking for competition you may have thought “cool, this is just what I have been looking for”. However if you do not compete at any particular sport then you may be asking yourself what does an article about peaking for competition have to do with me?

The truth is we all train better when we have a specific goal in mind. Your goal may be an athletic one like running faster or jumping higher or it may be an aesthetically based one like losing some body fat or just looking good naked. Finally your goal may just be to improve on a personal best like adding 50lbs to your bench press. The goal itself is not as important as the fact that you have one. Once you have established the specifics you must then go about creating a plan to help you reach your goal in the most efficient way possible.

Remember when it comes to goal setting, the more specific the better. Just telling yourself “I want to get in shape” or “I want to lose some weight”, is not specific. You have to ask your self, in shape for what? How much weight do I want to lose? You will find that the more specific your goal the easier designing and implementing your training program will become. Create a sense of urgency by setting your goal within a time frame such as: “I want to lose 10lbs by April first or I want to run 3 miles in under 20 minutes by May first.”

PAU for NOW.


Exercise of the Week: Squat Thrust

The squat thrust is a great exercise for strength and conditioning and it works with many different implements such as kettlebells (pictured), dumbbells and bodyweight. Here’s how it’s performed:

1.) Begin in a standing position with bells in each hand.

2 .) Bend forward and place the bells firmly on the ground:

3.) Jump back with both feet as you support your bodyweight on the bells:


4.) Jump both feet back towards the bells with the body bent forward:

5.) Stand back upright, continuing to hold the bells in your hands:

As for the speed of the exercise, it is a conditioning drill, so it should be executed quickly with smooth transitions between each movement and level change. If you’ve never performed this exercise before, it’s very important that you start slowly and make sure you can properly stabilize yourself on the bells. Dumbbells are considerably easier to balance on, so think about starting with them.

Increase the difficulty of the exercise by increasing the speed or increasing the weight of the bells. If you’re really up for a challenge, insert a pushup after you kick your feet back and extend your body.

Yes, there’s also a 1-arm squat thrust variation, but we’ll save that for a later date. The squat thrust is an key component of the Card PT program. Read about it on the blog under Products, or visit for more info.

Good luck and keep training hard.

Jason K.

Peaking for Competition (Taku’s Intervals: PHASE 4)

In sports the competitive season marks the boundaries of your training cycle(s). For sports such as Football, Basketball etc, you can plan according to the needs or goals of each block such as pre-season, in-season, and post- season. For sports with little or no structured season such as MMA and other combat sports then a more “structured-improvisational” style of planning may be used. Regardless of the sport, the goal of any well designed strength and conditioning program is always the same. Have the athlete(s) at their peak when it is time to compete.

I created my original interval program as a supplemental endurance training plan for combat athletes. I wanted to move people towards energy system specific endurance training and away from wasting valuable time on outdated methods which were not serving their needs. Although it has worked well and continues to do so for thousands of athletes around the world, I soon saw the need for an even more specific peaking protocol that could be used when preparing for an actual fight or competition. It was with this in mind that I created the fourth phase of my interval program.

The following program details are outlined based on the assumption that you have used or at least read my original interval program. Remember Phase 4 was designed with competition preparation in mind. If you have never done any interval training I suggest you start with the first three phased plan and work up to this one.

For those of you familiar with my original plan you will notice Phase 4 incorporates maintenance days that use the phase 3 protocols along with days that use longer and shorter work and recovery times. On these “new” days drop the two five minute steady state sections from your 15-minute warm-up period and go directly from the five minutes “easy” to the intervals. As before, finish with a 5-minute cool-down period. This program is designed to expose you to a wider range of stressors then the original plan. On all the work intervals with longer rest periods you should be striving to push to the max, hold nothing back.

On the training days that have multiple sprint intervals during one session, you will complete one set of intervals, rest approximately 2-3 minutes and continue with the next set of intervals. Repeat these work/rest cycles until the entire workout is completed. As your conditioning improves, you will find that the intervals become easier which should translate to more gas in your tank wether on the mat or in the cage.

To add these to a pre-competition schedule, find the date of your event and count back to the start of the phases. If you have never done intervals, start with phase 1 and work up from there. If you have done intervals, just adapt these into your current schedule. Be sure to have a few days (2-3 at least) off from these just before fight day. The days of the week are just examples, work these interval days in to your routine on whatever days work best.


Week 1 Monday & Friday:
20 seconds work + 10 seconds recovery: 10X

Week 1 Wednesday:
30 seconds work + 60 seconds recovery: 5X
20 seconds work + 40 seconds recovery: 3X
10 seconds work + 30 seconds recovery: 2X

Week 2 Monday & Friday:

20 seconds work + 10 seconds recovery: 10X

Week 2 Wednesday:

30 seconds work + 60 seconds recovery: 5X
20 seconds work + 40 seconds recovery: 5X
10 seconds work + 30 seconds recovery: 5X

Week 3 Monday & Friday:

20 seconds work + 10 seconds recovery: 10X

Week 3 Wednesday:

30 seconds work + 60 seconds recovery: 5X
20 seconds work + 40 seconds recovery: 5X
10 seconds work + 30 seconds recovery: 10X

Week 4 Monday:
30 seconds work + 60 seconds recovery: 5X
20 seconds work + 40 seconds recovery: 5X
10 seconds work + 30 seconds of recovery: 5X

Week 4 Wednesday:
30 seconds work + 60 seconds recovery: 4X
20 seconds work + 40 seconds recovery: 6X
10 seconds work + 30 seconds recovery: 10 X

Week 4 Friday:
30 seconds work + 60 seconds recovery: 5X
20 seconds work + 40 seconds recovery: 10X
10 seconds work + 30 seconds recovery: 12X

The original Taku’s Intervals program is available in the “Free Workouts” section at We plan to launch soon and we’ll keep you updated on the status.

PAU for NOW.


1000 Rep Workout!

Taku and I are spending the weekend doing a 1000 rep workout.  Those new to fitness are saying “Wow, that’s a lot of reps!”  Those who have spent even a little time in the gym are saying “Whoa…that’s waaaay too much!”   The Fitness specialists who subscribe to the blog are saying “That’s the dumbest thing I’ve ever heard!”

Well guess what…you’re ALL correct.  We’re doing the 1000 rep workout by choice, but it has a specific purpose and suffice it to say, it has noting to do with an actual routine.  Anyone who does 1000 reps of anything is truly missing the point and truly misguided.

So why are we doing it?  We’re capturing video footage for  When we’re done uploading, it will most certainly be something you’ll want to have access to.  Trust us.

Check back in for an update later today or tomorrow.

Keep training hard!

Jason K.
Hybrid Fitness