Fit to fight-fit to win- fit for life

What do I mean by fit for life?

When confronted with an inevitable self defense situation, physical conditioning can play an important role in your survival!
Coach Ratliff fighter and fitness coach, shares some of his top tips for staying in shape WITHOUT having to go to the physical extremes of
No matter what your current level of fitness, Coach Ratliff will help you get to a level where you can always be "fit to fight"! Fit for life.

The Chikwang’s fitness programs is one amazing informational guide. Written by a Pro-fighter coach, one of the most knowledgeable fitness specialists around,
The Chikwang’s fitness programs covers anything and everything there is about physical training and achieving super results.
this is one piece of reading material that you should not be without.
The Chikwang’s fitness programs covers some awesome topics such as:
_ Unique variations of physical training, including Intervals, Sprints, Interval Sprints, Acceleration Sprints and Speed Play.
Learn about _ The three energy systems your body uses and how to use them to achieve your goals
_ Specialized cardio-respitory conditioning
_ running information revealing a variety of sequences for proper form and gait.
_ Powerful Plyometrics for developing unbelievable strength and agility.
_ Unconventional training protocols, preparing you physically and mentally
Plus much, much more!
Let me reiterate that these are only a few of the topics that are covered in this vast fitness programs. There are over 100 invaluable training guidance. Please take note:
Fitness Guide and programs made specifically made for Pro-fighters . Get It Now! Exclusively at citrus9.com The Chikwang’s Fitness programs..................
Strength training * Calisthenics * Running * Swimming * Cardiorespiratory conditioning * Plyometrics * Flexibility * Injury recovery * Training for special events...and much more!
Whether you're losing 1 pound or a 100 The Chikwang’s fitness programs Fitness Guide will make sure you're up for the task. For physical fitness on all level, there is no better training program in the world.


Wanting to be fit and in good health is great—but more importantly, it takes motivation and determination to stick with it to the end.
If you follow and finish this workout, you will find yourself in the best physical shape of your life! The Chikwang’s fitness programs edition brings you: expanded information on what it takes to be a winner in the fitness world.
The Chikwang’s fitness programs offer The Complete Guide to advanced_level exercise program that teaches running, weights, rope climbing, stretching, and other exercise techniques all in one book. With this program, you will be ready for any physical challenge in the world.
Train with the world's fittest and strongest individuals: Pro-Fighters



Most of the physical activities you will be required to perform during your months of training involve running.
Intense running can lead to stress injuries of the lower extremities in those who are unprepared for it. Swimming, bicycling, and weight training will prepare you for some of the running activities , but ONLY running can prepare your legs for the rigors of The Chikwang’s fitness programs. You should also become accustomed to running in boots, this should become a daily activity. Select a lightweight boot.....


(Physical Training)= PT
Pyramid Workouts
You can apply the pyramid method to any exercise. The object is gradually to build towards a target, then ease down to the level at the workout start. For instance, pull_ups, sit_ups, and push_ups can be alternated as in previous workouts. But with the pyramid workout, choose a numerical goal and build up to it. In the sample table below, each number counts as a set. Work your way up and down the pyramid. The sample goal below is five sets.
Stretch PT
Since Monday, Wednesday, and Friday are devoted to PT, dedicate at least 20 minutes on Tuesday, Thursday, and Saturday to stretching. Always stretch for at least 15 minutes before beginning any workout. Just stretching the previously worked muscles will make you more flexible and less likely to get injured.
Start your stretch at the top of your body and work downward. Stretch every muscle in your body from neck to calves, concentrating on your thighs, hamstrings, chest, back, and shoulders.
Stretch to tightness, not to pain. Hold the stretch for 10_15 seconds. DO NOT BOUNCE.

Master Level Fitness
Our philosophy The Chikwang’s fitness programs ( Master Level Fitness) is to bring you programs, equipment, and nutritional supplements that have no gimmicks. Plain and simple, we only offer what works! We’ll take you back to the basics and help you make a revolutionary lifestyle change. If you are tired of false claims and equipment that ends up in the garbage, you have come to the right source.
Remember this if nothen more:
Giving up or sticking to where you are with your workouts is why you look the way you do
with most fo The Chikwang’s fitness programs, You will reach a point where you're able to forget and keep going You get a burst of energy. You'd be amazed; you don't know what your bodies are capable of. Failure? No way, Most of it is in your head.


If you are a busy person without much extra time for physical fitness, this program is a lifesaver. By the time your friends are halfway to the gym, you will have already finished your workout.
what all the bull! it is that Exercise should be fun and it should be social.
but that not a fact it's work and more work......the social part is having some one count for me or sweat their ass off with me, not by my gym buddy.....but I found out that when I
Mention exercise to some people they run the other way, literally. Fact is, unless you get the blood pumping through the muscles and joints you will never reach your full potential. Not only is exercise good for your heart and overall physical condition but studies have shown that with just 20 minutes of moderate exercise on a daily basis you can prevent and even reverse some physical ailments.
If you want exercise included in your plan you will have the choice to include a variety of stretching exercises, resistance training, aerobic activity, swimming exercises, and much more with The Chikwang’s fitness programs. Best of all every program is tailored for either home and/or gym workouts. With our weight loss programs you are sure to succeed.
Health and Fitness in a Pill?
Despite what billion dollar weight loss conglomerates would have you believe, there is no such thing as health, fitness or weight loss in a pill. Are the pill maker biased?
Name me one person you know that use a pill, loss weight, stayed healthy and still kept the weight off..........


Now on another note:
Any serious fitness center gym member will tell you no gym bag should be without the essential water bottle. After all, preventing dehydration is a core rule for sustaining a productive and fun working out. Drink water, lots of it, to replenish the loss during exercise.
According to recent research, though, it's possible that exercisers are endangering their health by drinking too much water, which can be as bad as drinking too little. USA Track and Field has introduced new guidelines regarding water consumption. They're urging anybody who jogs, cycles, or power walks on a regular basis to limit the amount of water they drink, being careful not to over_hydrate. According to Dr. David Martin, a Georgia State University exercise physiologist, a lot of people who are taking up running for the first time are being told they can't drink too much water, to be sure to carry water to drink, and not to worry about the heat. Says Dr. Martin, "That's wrong, wrong, wrong."
British physician Dr. Dan Tunstall_Pedoe agrees that drinking water at every opportunity can cause serious problems like hyponatraemia or water intoxication. This leads to diluted sodium and electrolytes in the blood, which in turn causes dizziness and respiratory distress. Some people can collapse as a result. Not only is it untrue that you can't drink enough when you work out, it is fairly easy to overdo the water.
This doesn't advocate a ban on fluid replacement during workouts. Heavy activity can mean a loss of almost a quart of body fluid through sweat, more in hot weather. Lost body fluid should be replaced gradually, by taking sips of water, not gulps. Drinking about a quarter of a pint of water for every hour of exercise won't replace everything you lose, but it will keep a more healthy fluid balance. An easy way to determine fluid balance is to weigh yourself before and after exercising. Any weight loss you see immediately is not fat, it's fluid, and you need to put it back.
Health and Fitness News:
UK Telegraph Group_ Health

Health and Fitness in a Pill?
Despite what billion dollar weight loss conglomerates would have you believe, there is no such thing as health, fitness or weight loss in a pill. Are the pill maker biased?
Name me one person you know that use a pill, loss weight, stayed healthy and still kept the weight off..........