Fitness & MMA Blog – BlackBeltWhiteHat.com

Category: Fitness

  • Home Workouts with the Kids

    Disclaimer – Exercise at your own risk If you love and pretty much live for fitness, Jiu Jitsu and/or MMA, then having kids is often a bit of a bottleneck in your training. Your priorities should change, so that after you have carried out all of your fatherly, and husbandly duties – which nowadays includes,…

  • Healthy Shopping List – UK

    A quick list of what you should look to pick up at the local supermarket. Having crap food in the house is a massive hurdle/barrier to committing to a new healthy-living regime.  Buy healthy foods, throw out or give away the sugary crap. Shopping List Fruit Bananas Blueberries Red grapes Apples Vegetables Cucumber Rocket Broccoli…

  • Strength & Conditioning for Paintball [2023]

    Fitness for Paintball Playing paintball is great for your health. Running, jumping, climbing, crawling and getting your heart rate up and socialising are all solid benefits for you. Once you get serious about playing paintball, you’ll see how fitness plays a key role in how well you can play. If the opposing team turn up…

  • Diet, Fitness & Asthma

    I had ‘bad’ asthma for as long as I can remember. I was using 3 inhalers at one point, 2 steroid inhalers and 1 ventolin inhaler. I can still weeze and have a few issues if I’m around cats, or cut grass. But the last time that I used any inhaler was 7 years ago…

  • Healthy Protein Shake – “The Death Juice”

    ‘Fitness Shake’ – get the micros and the macros Hemp protein, 1 carrot, 1 beetroot, 30g flax seed powder, handful of spinach Blend Neck  

  • What is a Spornosexual?

    To summarise someone who: Takes selfies Gets shit tattoos Shares Lion Memes on FB and Twitter Takes Roids A more grown-up description can be found here   

  • The Health Benefits of Saunas (Joe Rogan Approved)

    Joe Rogan • Saunas Used for thousands of years in European countries such as Finland, saunas have also been a common sight at corporate gyms for decades. However, I didn’t realise that there were any until I listened to Dr Rhonda Patrick on the Joe Rogan podcast talking about ‘heat shock proteins’ and cytokines etc.…

  • Joe Rogan Experience – Steve Maxwell

    Steve Maxwell, kettlebell GodFather and old school S and C coach (which makes him kinda new-school too). http://www.maxwellsc.com     Decent stuff to take from this podcast Hanging from a bar, with a pronated, overhand grip, can help shoulder injuries. Which, after reading up, is apparently true – but be careful if you are rehabbing…

  • Strength & Conditioning for Boxing · pdf · [2026] · Updated Weekly

    Boxing Strength & Conditioning Program pdf Last updated 31st December 2025 Boxing is an amazing sport and hats off to anyone who is brave enough to step into the ring and compete – there’s too many opinionated armchair fans. Possible Exception – Andrew Tate – if he really is as bad a person as he’s…

  • Beginner Functional Training Programme

    or ‘program’ if you’re American…   Day 1 Tabata Interval – Dumbbell Squats (or bodyweight squats) Try and do jumping squats for the last 5 reps Bench Press / Push Ups – 2 sets of 8-12 reps Bench Press / Push Ups – 2 sets of explosive bench press, but with 40% of the weight…