Julia "The Jewel" Gibson is off to fight in Invicta FC in Kansas City April 5th. Watch in live on Invictafc.com.

It's been a long and progressive training camp for our beautiful warrior, many opponent changes but throughout this Julia has stayed focused on the fight. This will be the third time Julia will have fought for the organization and she is continuing her journey to become the 145lb World Champ.

CONGRATULATIONS! Lance Gibson Jr has been accepted to Arizona State University. Look for this team member to hit the wrestling mats in Arizona in the fall. He will be studying Human Nutrition. And will be back to teach on holidays,breaks and summertime.

REFERRAL MONTH* April is going to be referral month any active sutdent that brings in a new member and they sign up for a 4, 8 or 12 month membership you will receive 1 free month.

Also members- If you are looking to get toned for the summer your first objective is to show up to class on a regular schedule. You should aim to train at least 3 times a week but 5-6 times is even better and will turn your body into a calorie burning machine.

Nutrition Tip: 

Eating enough of the right foods and eating regularly is key in effective weight loss and management. We get asked all the time about what to eat before and after an intense workout at our club.

Too many times we see our students feeling dizzy, nauseous, or skipping meals after training and being too "sore" to train again the next day. Believe it or not- nutrition plays a part in all these symptoms.  

The size, timing, and content of your pre- and post-exercise meals and snacks can play an important role in your energy levels during your workout, how well your body recovers and rebuilds after your workout, and whether the calories you eat will be used as fuel or stored as fat. Here’s what you need to eat and drink to get the results you want.

Your Pre-Exercise Needs: 

*Being well-hydrated will make your exercise easier- Try to drink 20 ounces of water during the 2 hours before starting your workout at Gibson MMA.
*News flash: Most of the fuel you use during exercise doesn’t come from the food you’ve recently eaten! It actually comes from the carbohydrates  and fat that’s stored in your muscles, liver, and fat cells. That’s enough to fuel 1-2 hours of intense exercise!
This means that if your overall diet is adequate to keep your fuel tanks topped up, you may not need to eat anything before you work out.

*So, if eating before exercise upsets your stomach don’t feel like eating first is a must! However, Some people do have a hard time exercising without eating first, especially if it’s been a long time since their last meal or snack. These individuals often are more sensitive to changes in their blood sugar levels, which fall during the first 20 minutes of workout. That drop in blood sugar can cause dizziness especially if your blood sugar was already low, but eating something beforehand can help prevent this. 

Eat a  small snack about 30 minutes before you workout: This snack should include fast-digesting carbohydrates and very little fat (which digests slowly), so that you digest the meal quickly and the fuel is available during your exercise session.

Here are some ideas: fruit juice, fruit smoothie, banana, pineapple, mango or watermelon or even an energy bar. 

Your Post-Exercise Needs:

Make sure you hydrate and replenish your fuel stores! Carbohydrates are just as important as Protein in Recovery! The Gibson Health Bar has a complete menu to maximize your workout results. Our meals and smoothies are complete in protein, carbohydrates and even healthy fats. Inquire with one of our qualified instructors about what you should be eating to reach your goals.