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  • Tuesday Fitness Tip & Recipe of the Week!

    Tuesday Fitness Tip & Recipe of the Week!

    Fitness Tip Of The Week: Creating muscle is the secret to a revved up metabolism. Think outside of the box when it comes to building strength and revving your metabolism. Throw in some Kettlebells, Band Work or Explosive Bodyweight exercises like jumps, sprints, pull ups etc.. Mixing up power and speed on your kicks, knees, elbows and punches work great as well! Healthy Recipe Of The Week: Frog in a Hole Heat a pan over medium-high heat. Spread 1 slice of whole-grain bread with 1 tsp. butter. Use a cookie or biscuit cutter to cut a hole in the center of the bread. Place the bread— buttered-side down— in the pan and crack 1 egg into the hole. Cook until egg sets, about 2 ....

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  • Tuesday Fitness Tip & Recipe of the Week!

    Fitness Tip Of The Week: Celebrate small wins! Choose a way to celebrate that doesn't involve food. Buy a new workout outfit or pair of running shoes. Go to a spa for the day or get a pedicure. Or share your success with friends. Healthy Recipe Of The Week: Asparagus and Orzo Pasta Preheat the broiler and bring a small pot of water (with a lid) to a boil (about 5 minutes). Add ¼ lb. asparagus (cut into 3-inch pieces) and ½ cup orzo to the pot. After 3 minutes, remove only the asparagus and continue cooking orzo according to package instructions (usually about 6 minutes). While orzo cooks, season 5 oz. salmon filet with salt and pepper and broil for 5 minutes, or ....

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  • Tuesday Fitness Tip & Recipe of the Week!

    Tuesday Fitness Tip & Recipe of the Week!

    F
    itness Tip Of The Week:
    Be prepared for the morning frenzy. Overnight oats are a great way to get you day going! There are a TON of ways to customize them. A little planning can go a long way and keep you out of the fast food drive-thru, and keep you in that awesome body you worked so hard for! Recipe Basics. Plain oatmeal 3/4-1 Cup Milk (less means thicker) 1/2 Cup Oatmeal Throw in a jar or covered bowl overnight. Enjoy the next day. That is the basis. You can do a TON off of this. Protein Oatmeal Same as before, instead you use milk or water mixed with protein powder. Added bonus (and calories) throw a scoop of PB Powder in there! Almond Joy ....

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  • Tuesday Fitness Tip & Recipe of the Week!

    Tuesday Fitness Tip & Recipe of the Week!

    Hey guys, We are starting a new FREE added bonus to, well..... everyone! We will be adding weekly fitness tips and recipes for anyone who is interested. These are basic, simple tips and tricks paired with AMAZING recipes to help you get the absolute best results. So here goes... 4th of July Cajun Grilled Shrimp What you need (Serves 4) For the Cajun Spice Blend: 1 teaspoon of sea salt 1 teaspoon garlic powder 1 teaspoon smoked paprika ½ teaspoon ground black pepper ½ teaspoon onion powder ½ teaspoon ground cayenne powder ¾ teaspoon dried oregano ¾ teaspoon dried thyme ¼ teaspoon red pepper flakes For the Shrimp: 2 ....

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  • Tuesday Fitness Tip & Recipe of the Week!

    Tuesday Fitness Tip & Recipe of the Week!

    Week 2 of our Tuesday Fitness and Recipe posts! Fitness Tip of the Week
    The fitness tip this week is simple. Track your workouts! If you can't measure something, you can't grow, or in some cases shrink, it! So you can use a notebook, one of the 100s of apps on your phone, or anything! Bonus Tip: Write out your monthly goal EVERY DAY in the notebook! Recipe of the Week

    Kale and Cauliflower Pasta Bring a small pot of water (with a lid on it) to a boil (about 4 to 5 minutes). Add 1 serving angel hair pasta (a small handful) and ¾ cup cauliflower florets. Or you can cook the cauliflower separate. This way we just save a little bit of dish cleaning! After 3 ....

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  • 40 is the new 80?!?!?

    40 is the new 80?!?!?

    It seems every beauty and health magazine is telling you 30 is the new 20 or 40 is the new 30, but fitness magazines are acting like 40 is the new 80. (Stole this from Jim Wendler.) But it’s right! People constantly are looking for reasons (read as excuses) to be lazy. They think they hit this magic number and society says it’s time to hang up the hard training for yoga and aquatic classes. Granted you’re not the young, bulletproof self from your early 20s. Drinking til 5am then getting up and working construction all day before 10 rounds or hard training at night, but honestly… who wants to do that anymore?! But!!!! You can train as hard as you can ....

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  • Too Busy To Train

    Too Busy To Train

    So you want to get in shape, kick punch or choke some stress away, but you have “adulting” responsibilities too right? Hanging out with family and friends, working around the house, being forced to eat your mother-in-law’s desert dry meatloaf and cold mash potatoes…. We get it. Life happens, but missing Muay Thai or BJJ makes you want to go quit your job, live in a van and abandon your family. While you WILL get more training time, you are going to miss some SERIOUS parts of balance in your file. Here are a few tips to help you get those much needed training sessions in each week. Set Goals
    It’s super hard to get where you want to be, without knowing ....

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  • Are you in too bad of shape for martial arts?!?

    Are you in too bad of shape for martial arts?!?

    One of the biggest myths in Brazilian Jiu Jitsu or Muay Thai is that you have to be in shape before you get into BJJ or Muay Thai…. That’s kind of like saying “I’m not going to put my kid in school until he or she is smart enough.” School is designed to improve your mind, and Rogue Combat Club is designed to improve your body. It just happens to help a whole lot of other things too! All of our BJJ and Muay Thai programs are designed for all skill levels, from the everyday athlete to the professional. Heck, we even have spaces for smokers who spend most of their time behind a desk. Seriously. And he lost over 50 pounds already!!! (You ....

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  • BJJ Competition Checklist

    BJJ Competition Checklist

    Competing is an awesome experience. You have put in a lot of time in the gym, and now it’s time to show the world!!! Wait…. The whole world is watching?!?! Well no… probably not, but it could feel that way whether it’s your first tournament or your 100th. While we can’t guarantee your training is going to get you to the top of the podium, this list will help eliminate some of the anxiety when you can’t find your gi, belt, or team rashguard! I have spent a ton of my life sitting in loud, uncomfortable, gyms. Hours on end sitting there wishing I had packed snacks, water, something to pass the time faster. This is a list of some must haves and ....

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  • Your Gym Is Boring

    Your Gym Is Boring

    Most of the adults that come in to Rogue Combat Club have no desire to become the next Connor McGregor, Jon Jones, or Khabib Nurmagomedov. Honestly, most of the people that come in don’t know why they came in, but they do know one thing. They are bored out of their minds, and on the verge of quitting going to their gym. Same thing day in and day out. Walk in, talk to the desk person who doesn't know their name, they put their earbuds in, walk into the same boring treadmill, slog for 45 minutes watching CNN vs Fox on the screen in front of them, or lifting weights with Arnold wanna-be's asking "how much you bench bro?" Day in. Day out. Same Boring workout. Same crappy ....

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