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It’s a typical Saturday at FIST Gym and the place loaded with people. On one side, there’s a man deeply engaged in a one-on-one muay thai session with his coach. On another side, a mother and her young daughter are doing warm-up exercises for their boxing class. At the center, a Brazilian Jiu Jitsu (BJJ) class is in full swing, with the students practicing the day’s drill. It could very well be a scene at any ordinary gym, except at FIST Gym, there’s also a baby crawling nearby, a toddler bouncing about on the fitness ball, and a couple of tweens curiously observing the sparring going on at the BJJ class. Yes, family is welcome. The children’s presence gives the gym a homey feeling, which, to some extent, is quite disorienting, considering how the gym is actually the training ground of some of the best local fighters who break bones and make people bleed and inside an arena. But that’s a part of its charm, and it’s exactly how its owners envisioned the place when they started conceptualizing FIST Gym in 2011. “We wanted a gym that wasn’t intimidating, where enthusiasts who simply want to sweat it out [Read More]


Injuries in martial arts are very common. A large percentage of practitioners would attest to this fact and ironically, this does not prevent them, mostly if not all, in pursuing the sport they love. The types of injuries common to martial arts are concussion, joint and bone fractures, muscle strains, bruises and cuts & lacerations. Sad thing is that injuries can’t be fully prevented. Good news is that the risk can be minimized. Adhering to the tips below might just allow you to train well another day: Educate yourself on the potential risks of injury. Nothing beats mental preparation prior to physical training. Train under the supervision of a certified instructor. Statistics show a large percentage of injuries are incurred during unsupervised sparring. Some students just don’t know how to control their responses during sparring. Most of the newbies go hard at it and as a result, they either injure themselves or their. Enjoying the sport you love Contributor: Jose Lorenzo


Finally, the last of the five 3-minute punch mitt rounds just ended. What seemed like an eternity from the start is now an achievement. And you feel that you could down a gallon of water in one sitting. Hydration is the next best thing after a workout. But most are clueless as to what their post-training meal should be. Some even think that zero food intake after a workout would expedite weight loss. Unless you’re a fighter trying to make weight, this has some negative effects on your overall nutrition. Starving yourself after a workout impedes your recovery and sets your body into a survival mode, thus, allowing it to burn less calorie. Here are some basic guidelines that will help you plan your post-workout meal. Have a balanced diet. A balanced diet is one that gives your body the nutrition it needs to function properly. In order to get truly balanced nutrition, you should obtain the majority of your daily calories from fresh fruits and vegetables, whole grains, and lean proteins. Avoid consumption of “empty calories”. The source of your daily calories is just as important as the number of calories you consume. You should limit your [Read More]


So, you finally decided to set aside a training schedule, buy your training gear and sign-up with us. That’s a big leap towards achieving your fitness goal as well as learning one of the most popular sports today. As in most of our endeavors, there is this probability that after the hype and the fad have faded, you might find yourself back to where you started… zero. It’s a common thing, especially in BJJ, that after two or three months of training, the fervor that you once had prior to your first day loses steam. This may be brought about by the stress from home, work or school or by changes in priorities. We offer some tips for you in order to make the best out of your training so whatever challenges may come along the way, you’ll be able to get back on track with your training. 1. Begin with end in mind. This sounds like a phrase from Stephen Covey’s book, but this sure sets everything right from the start. Have short-term and long-term goals. Revisit them often so you can recalibrate your decisions, priorities, and schedules with your BJJ goals. 2. See the big picture. During first few sessions, [Read More]


Fist Gym’s Mike Bunag won via TKO at round 2 versus Hyper MMA’s Arnel Lumibao. The event billed as PXC Laban MMA was held at Batangas City, Philippines on August 30, 2014. During the opening seconds of the first round, Lumibao threw a counterpunch against the forward-moving Bunag that hit him in the left eye. This caused visual impairment on Bunag and he was unable to land his strikes in the zone. Lumibao capitalized on this as he effectively countered Bunag’s attacks. At the second round, Bunag resorted to his clinch game, of which Lumibao had no answer to. With his Muay Thai clinch effectively breaking his opponent’s posture, Bunag threw several knee strikes. Two landed effectively on Lumibao’s head and these dropped him to his knees. With killer instincts on, he took Lumibao’s back and pounded him with a barrage of hammer fists until the referee stopped the bout. After the fight, Bunag’s corner admitted that they were about to throw in the towel prior to the start of the 2nd round due to Bunag’s difficulty in seeing with his left eye. But the warrior within him prevailed and proved to be the determining factor in his [Read More]


Fist Gym MMA fighter Igor Subora executed his gameplan perfectly but still fell short in his bid to win his heavyweight match against former UFC veteran, BJJ black belt, and kickboxing champion Brandon Vera during their One Fighting Championship (ONE FC) held in Manila on December 5, 2014. The former URCC heavyweight champion, sporting a record of 4-1, found himself in trouble during the opening seconds but regained composure after surviving knee strikes and a head kick by Vera. Subora got his rhythm and dished out several left hooks that found their mark. These prompted Vera to dodge and weave from Subora’s succeeding flurry of punches. Just when Subora was already in his zone, Vera threw a straight that landed on Subora’s chin. This floored the former URCC champ as Vera threw soccer kicks that landed on the back of Subora’s head. With the fighter’s safety in mind, the referee stepped in to stop the bout, in favor of Vera for a TKO win.


The recently concluded Brazilian Jiu-Jitsu grading was a milestone for Fist-Fabricio Team as it saw new blue & purple belts. The grading was spearheaded by 3rd degree BJJ Black Belt and head coach Stephen Kamphuis. It was held on December 12, 2014, at KMA-Fabricio Martial Arts Academy at Makati City, Philippines. Blue Belts Many would attest that the hardest belt to attain in Brazilian Jiu-Jitsu is the second one, which is the blue belt. It is during the transition from white to blue that one has to learn the wide spectrum that BJJ offers. Learning various positions and submissions from all angles and situations are the pre-requisites in achieving a blue belt ranking. That is what exactly Ramon Nabong III and Carol Pajaron achieved. Thirdy, as Ramon is fondly called, has been a white belt for 3 years and is also an MMA fighter. Carol, an awardee of several BJJ local and international competitions, was a varsity athlete of Ateneo University’s women basketball team before she fell in love with BJJ. Purple Belt Surviving several injuries and one major surgery, 41-year old Rosenberg Rosete just would not quit. A Muay Thai fighter, Rosen got bitten by the BJJ [Read More]


More than the medals and the podium finishes, it was the age-defying courage and skills that highlighted Team Fist-Fabricio’s dominance in the recently concluded 2015 Pan Asians Brazilian Jiu-Jitsu International Open (Masters Division). The event was held on SM Mall of Asia grounds on May 15, 2015. The “Masters Division” refers to the age group bracket from 30 years old and up. The division is further divided into 3 sub-groups: Masters 1 (aged 30 to 34), Masters 2 (aged 35 to 39) and Masters 3 (aged 40 and up_. Among the Masters 3 competitors were the “40-year old and up” grapplers Rosenberg Rosete (purple belt), Arturo Pascua (blue belt) and Von Rio Tayab (white belt). All of them settled for podium finishes. What’s seemingly surprising for these athletes, aside from their ability to defy age, is their dedication to the preparation and training despite life priorities. Assuming the roles of fathers, husbands, employees, entrepreneurs, socio-civic activists, they still found time to spend at least 2 hours a day of intensive training for this competition. Same can be said of the two other competitors under Masters 2- Jerry Legaspi and Alan Permalona, with the former settling for a silver [Read More]

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