LFU Featured Athlete: Lennie “The Cheetah” Davis

Pro boxer Lennie Davis IV aka “The Cheetah” from Oakland, CA is working with Mike Lee Jr. as his strength and conditioning trainer. Davis, is currently 23 years old standing at 5’8 and weighing in at 140 pounds. He is just starting his professional career fighting as a light welterweight. Davis is hungry to fight his way to the top of the division. In his previous bout, Lennie fought very well and displayed his athleticism with quick hand speed and  good defensive skills. The judges scored it as a unanimous decision victory for Davis. “My goal is to be the best fighter in the world one day, it can be possible with the team that I have with my trainer Anthony Lopez and my strength and conditioning coach Mike Lee, anything is possible.”– Lennie Davis IV. This is only the beginning for Team Cheetah. Lennie’s mindset going forward with his career is, “I will keep working hard and taking it one day at a time”-Davis.

“I am very excited about training Lennie because we go way back and I see his hunger and his dedication to the sport of boxing. I have watched him develop from his time in the amateurs to now as a professional. We both come from similar situations growing up in Oakland, so we have a good understanding putting in hard work to make a better way of life for yourself.” -Mike Lee Jr.

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Check out some clips here from Lennie’s first fight at the San Mateo Event Center July 9th, 2016.




Efficient Energy From Pre-Workout Nutrition

A healthy diet and regular physical activity – these are the two things that every individual, who wants to keep their health at a high level, should implement in their life. If you eat the right foods that provide adequate amounts of nutrients, but you avoid exercise, then you can’t expect optimal health. On the other hand, workout without proper nutrition won’t be effective and in some cases, it can be dangerous. When we are talking about food and workout, it is good to mention that there are some healthy foods that are known for their ability to provide energy. These foods are especially effective when they are taken before a workout. Pre-workout nutrition is crucial for the final results of your physical activity. In this article, we will highlight some of the best healthy foods that provide energy.

workout_1Oatmeal

If you want to fuel your workout routine, you can always count on oatmeal. This food is packed with protein and soluble fiber and contains different minerals and vitamins. (1) With the help of oatmeal, you will feel full and you will be able to focus on the workout process. If you want to boost its effects, add some milk and berries.

Eggs

Eggs are loaded with protein and vitamin D making them an excellent food for energy before working out. Eggs have the ability to maintain energy levels and you can rest assured that you won’t feel hungry during the training process. Once again, if you want to get better results, you can make a combination with whole-grain toast. In this way, you’ll get more fiber.

Salmon

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Now here’s an example of food that you can consume not only before a workout. This healthy fish contains protein and omega-3 fatty acids. (2) According to several studies, salmon has significant amounts of magnesium and a few B vitamins. This means that by eating salmon you will not only get energy, but you will also enhance the calorie-burning effects of your workout. On top of that, the omega-3 fatty acids provide anti-inflammatory effects increasing endurance which are important for proper conducting of different exercises.

Quinoa

Quinoa is one of the trendy energy-boosting foods. This extremely nutritious grain is known for the high amounts of minerals, vitamins, fiber and protein. Many people use it as a replacement for brown rice in their dishes. Cooked quinoa tastes like nuts. Experts agree that quinoa should be part of any pre-workout nutrition plan because it can help people get energy even for the hardest exercises.

Almonds

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It turns out that almonds are excellent fuel for any type of workout. Just like the majority of nuts, almonds are packed with fiber, minerals, protein and healthy fat. With their help, your body will keep moving and flexing during your workout session. Almonds are tasty and they can be consumed quickly before the workout begins.

In case you want to get the most from your workouts, be sure to consume some of these foods that provide energy before you start doing exercises.

  1. http://www.mnn.com/food/healthy-eating/stories/oatmeal-nutrition-facts
  2. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=104

 




Jumping Rope For Cardio

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Jumping rope is great cardio for warming up the body, and burning calories. I recommend jumping rope for about 10 minutes before getting into your work out. This has been a traditional practice for boxers and fighters for over 100 years. I conducted a survey from a mixed group of athletes and non-athletes that showed more people preferred jumping rope over sprinting or distance running. Beginning level jumpers need constant practice and repetition in order to make a transition into a intermediate and advance jumper. I would also encourage advanced jumper’s to step it up a notch and try using a Training Mask to help develop more endurance.




Here are five main benefits to using a jump rope:

  1. Affordability– Jump ropes are very affordable (much cheaper than treadmills lol). They cost somewhere around $10 and they can be found at most sports department stores.
  2. Portability– Jump ropes can be easily transported and don’t take up much space to store or use.
  3. Improved Coordination– Jumping rope is a exercise that develops coordination because it requires a rhythmic flow of movement.
  4. Strength Gains– Jumping rope builds strength in the lungs and lower body. This also increases bone density which results in stronger bones.
  5. Fat Loss– Jumping rope is great cardio for losing weight because it is a exercise that requires movement from nearly every muscle in the body.

As I mentioned above there are three levels of jump roping: Beginner, Intermediate, and Advanced. I have put together a list of reference points and requirements to meet for each level of jumping rope.

  1. Beginner: Able to develop a rhythmic jump that flows at least 30 second without reset. Jumping in intervals of 2 minutes for a duration of 10 minutes.
  2. Intermediate: Skills require being able to cross the rope and breaking rhythm (switch feet, pace, etc.)
  3. Advanced: To be at the top of your jump rope game you should be able to move around and cross feet while jumping. Advanced people can also do double under jumps, which is when you spin the rope twice in one jump.

7 Healthy Nutrients To Help Lose Fat

One of the most important factors to living a healthy lifestyle is maintaining a healthy diet. If your goal is to fight fat and lose weight then it is crucial that you start  working from the inside-out! “You are what you eat” is a true statement. When I decided to lose weight after I finished playing college football I had to change the way I ate. Once I started adding more healthy foods to my diet the results that I wanted came right away!

Here are some healthy sources of nutrients that will boost your metabolism and help you lose weight:

water1. Water

Increasing your water consumption will increase the rate that you burn calories. After drinking approximately 17 oz of water, the body’s metabolic rate will increase by 30%. Everyone should be drinking at least eight glasses of water a day.

 

 

53c4119b41fd9.image2. Blueberries

Blueberries contain antioxidants, vitamin C, vitamin K, potassium and magnesium. Blueberries will detoxify your body, which will also decrease your fat storage. The copper and fiber content also increase fat burning. A half-cup of blueberries is only about 40 calories.

 

 

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3. Chia Seeds

Chia seeds contain protein, omega-3 fatty acids, and fiber. Adding chia to your diet will suppress your appetite and boost your metabolism. I personally recommend drinking chia seeds with water or fruit smoothies.

 

eggs4. Eggs

Eggs are an excellent source of complete protein that contains all of the essential amino acids that your body needs. Eggs are also low in calories, which range from 70-90 calories depending how they are cooked.

 

 

Coconut-Oil-Web5. Coconut Oil

Coconut oil is one of the best sources of fat to consume for weight loss. Coconut oil is rich in medium chain triglycerides, which the body uses for energy expenditure. Therefore, less of the triglycerides are being stored as fat. Adding coconut oil to your diet will assist in losing fat especially around the abdominal cavity.

 

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6. Avocado

Avocado is high in monounsaturated fats and also a good source of fiber. There are two main benefits from eating avocados.  Avocados will lower your cholesterol level. They also help reducing belly fat because monounsaturated fats prevent the body from distributing abdominal fat.

 

7. Almonds

Almonds are rich in vitamin E, calcium, magnesium and potassium. Almonds are also a good source of protein and fiber. The protein content in the nuts will keep you feeling full so that you won’t always have a urge to overeat. Almonds will also block your body’s absorption of calories, which will result in weight loss.