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Volume 1 WWW.DARKGIFTCOMBAT.COMIssue 5 September 08, 200809/08/08
Houston Premier Reality Based Martial Arts &
Combative Fitness & Nutrition
Facility.
Your monthly guide toCombative Techniques, Tactical Airsoft, MilSim and Combative Fitness & Nutrition
.
 
D.G.C.F.S. Gross Motor Skill Set 
Mr.& Mrs. Traylor Owner &Founders of D.G.C.F.S. System.
Inside D.G.C.F.S 
.Gross motor skills 1Mike’s Fitness Corner 2Coming events 4Taken it To the street 5Gross motor skills 6Ready to carry a knife 7Airsoft products 8N.F.O.C.A. 9Are You In A Sport ArtAnd Don't Know It 10A Warrior's Path 12IKE & the aftermath 13Links to good places 14
We again have some GREAT guest writers in this issue and we are excited that theyhave agreed to write for us.OK, Now D.G.C.F.S. Syllabus is an ever evolving growing adapting combative science.What makes D.G.C.F.S. so different from T.M.A., M.M.A. is that we look at combat notas sport or self perfection
“but perfection in combat” 
although we do not exclude selfperfection it is just a by product just as a black belt is, WE are a R.B.M.A. trainingcenter a BLACK BELT for us is a by product. Teaching you to SURIVIE is the GOAL.D.G.C.F.S. starts from the very essences of
FEAR & PRIDE 
, Why? Fear & Pride isyour enemy.
1)
 
Fear 
that adrenaline dump that gets you when you are scared or startled. You knowthat FLINCH, That gross motor movements that the human body naturally reverts to ina panic induced state. That heart pounding reaction to what is happening or about tohappen.
2)
Pride 
is a high or inordinate opinion of one's own dignity, importance, merit, orsuperiority, whether as cherished in the mind or as displayed in bearing, conduct, etc
.
Ihave trained with Martial Arts Instructors, Masters, and Combat Instructors that sometimes fall in to that category. IF you think you know it all or IF you do not want to seethe TRUTH, PRIDE before the fall.Those 2 things Ladies and Gentleman can stop you from growing as a person and aMartial Artiest and Combat Instructor.D.G.C.F.S. starts your training with simple gross motor techniques, but what are
Gross motor skills
 
- well simply they are large-muscle groups like squads, hams,biceps and triceps ect. In fact, they are enhanced by the affects of fear and stress.
 There fore it makes total sense to rely on gross motor skills when a self-defense response is needed and can be applied under stressfulcircumstances.
The 1
st
level in the Gross Motor Skill set we teach at D.G.C.F.S. isthe FLINCH Drills, These flinch drills work from our PASS AGGRESSIVE stance. Itcounters punching and tackles and teaches how to handle the ADRENALINE DUMP.Our hands start in the surrender position palms facing out and fingers up. To theuntrained eye it looks like you give and you do not want a problem. This is also goodfor eyewitnesses to help IF you go to court “
That is anther article 
” In this position youare giving the assailant visual cues that you are not aggressive, but the whole time youare ready to open a can of whoop ass “
which is not resalable 
” Since your hands areup you can protect against any punches that are coming at you or IF they try to tackleyou.CONTINUED on page 6Page1
 
WWW.FIT2FIGHTGYM.COM
 
HERE'S MY TOP 10 WAYS TO GET FIT 2 FIGHT! 
1. EAT EVERY 2-3 HOURSEating small meals throughout the day will help speed up your metabolism. You shouldbe eating 5-7 meals per day.2. AVOID PROCESSED FOODSTry to stick to whole natural foods. If you can pull it out of the ground, pull it off of a tree,or it used to swim, moo, or fly chances are its natural!3. CHOOSE THE RIGHT TYPE OF CARBSComplex carbs: Whole wheat Pasta, Sweet Potatoes, Basmati white rice or Brown rice,Potatoes, Other root vegetables, Wholemeal breads, Granary bread, Brown bread,Bagel, Wholegrain cereals, High fiber breakfast cereals, Porridge oats, All bran,Wheetabix, Shredded wheat,Cassava, Corn, Yam, Oatcakes, Peas, Beans, Lentils.Simple carbs: Apples, Blackberries, Blackcurrants, Cherries, Cranberries, Grapefruit,Kiwi, Lemon, Melon, Oranges, Peach, Pear, Plum,Raspberries, Strawberries.4. DRINK 100oz. OF WATER PER DAY; AS WELL AS, APPLE CIDER VINEGAR TWOCAPFULS IN THE MORNING.One of the liver's duties is to pick up the slack for the kidneys, which need plenty ofwater to work properly. If the kidneys are water-deprived, the liver has to do their workalong with its own,lowering its total productivity. It then can't metabolize fat asquickly or efficiently as it could when the kidneys were pulling their own weight. If youallow this to happen, not only are you being unfair to your liver, but you're also settingyourself up to store fat. Avoid Sodas, fruit juice, and Alcohol if you are trying to lose fat.5. Increase your intake of high-fiber foods and whole grainsThis will help you feelsatisfied and food cravings go away! Good food choices include: (1) vegetables, beansand fruit. Note: although fruit contains fruit-sugar, it comes wrapped in fiber whichmakes it perfectly acceptable when eaten in the form of whole fruit. Fruit juice has ahigher GI-value because it contains very little fiber but all of the sugar. (2) whole graincereals, such as oats,rye, basmati or brown rice, pasta and whole wheat breads/breadsnacks.6. WATCH YOUR SODIUM INTAKELowering your sodium intake will help you expel excess water and helpyou look less bloated. Foods to avoid include: Frozen prepared meals.Canned entrees and soups. Snack crackers and chips. Cured meats. Seasonings highin salt. Foods eaten out. Fast food and Chinese food can be very high in sodium. Always read labels!Mr. Morales Owner of Fit 2 FightGym Co-Founder of R.E.A.C.T.System. Instructor in Hand toHand Combat at D.G.C.F.S.
Inside D.G.C.F.S 
.
Inside D.G.C.F.S 
.Gross motor skills 1Mike’s Fitness Corner 2Coming events 4Taken it To the street 5Gross motor skills 6Ready to carry a knife 7Airsoft products 8N.F.O.C.A. 9Are You In A Sport ArtAnd Don't Know It 10A Warrior's Path 12IKE & the aftermath 13Links to good places 14
 
7. WEIGHT TRAINING 3-5 TIMES PER WEEKYou will speed up your metabolism by gaining muscle! You really can change the shape of your body. You can tightenup your body, improve your posture, and become stronger. (on a side note) I have a lot of female clients who areafraid of bulking up. Believe me it is a lot easier to lose fat than it is to gain muscle! The reason why women think theybulk up is because they start building muscle without losing fat. You have to change your eating habits in order to losefat. It can not be done by exercise alone!8. CARDIOVASCULAR EXERCISE 3-5 TIMES PER WEEKThis will significantly help you burn fat if done properly. You do not have to sprint on the treadmill to lose fat! When you arepushing yourself to the limit and getting your heart rate way up you are actually burning glycogen or (sugar) If you want to pullfrom your fat cells try walking on the treadmill. Here is the formula for finding out what your personal heart rate target is:220-your age = X X multiplied by 65%-70%= your target heart rate EXAMPLE 220-25yrs= 195 195 x 65%-70%= 126-136 So ifyou are 25 years old your heart rate should be between 126 and 136. You can either buy a heart rate monitor at any sportinggoods store or some machines will monitor your heart rate for you.Page 2
 
9. GET AT LEAST 8 HOURS OF SLEEP PER NIGHT!How Sleep Loss Affects Weight Loss1. Hormone function affects the way fat cells respond to the food we eat. Cortisol is a hormone that is commonly released inresponse to physical or emotional stress. When we are deprived of sleep, cortisol is released at an increased level and makesus feel hungry even if we are full. As a result, people who continue to lose sleep on a regular basis will tend to experiencehunger even when they have had an adequate amount of food.2. Sleep loss results in less deep sleep, the kind that restores our energy levels. Losing deep sleep hours decreases growthhormone levels. Growth hormone is a protein that helps regulate the bodys proportions of fat and muscle in adults. With lessgrowth hormone, we reduce the ability to lose fat and grow muscle.3. With a loss of sleep, your body may not be able to metabolize carbohydrates as well, which leads to an increased storageof fats and higher levels of blood sugar. Excess blood sugar can lead to insulin resistance. Insulin resistance means that thebody has trouble disposing of glucose in the liver and other tissues. It is a trigger for serious health problems such as obesity,cardiovascular diseases and type II diabetes.4. A lack of sleep goes hand in hand with a lack of energy not a new concept, but perhaps youve grown used to your dailylevels of energy and dont notice that you could gain more. Not only do we accomplish less with less sleep, we also dont burnas many calories. The bodys reaction is to hoard calories as fat, making our weight loss goals more difficult than they need tobe. Sleep is starting to sound pretty important now, isnt it?10. STAY MOTIVATED!Easier said than done right? Here are some helpful hints: Hire a Combative Fitness Coach/Personal Fitness Trainer Like MEFind a friend to work out with Clean out the junk food from your refrigerator and cupboards Write down everything you eat(food journal) Take measurements and weigh every three weeks Find activities you enjoy-playing sports, walking the dog,hiking, surfing, etc. Find a gym with really hot guys/girls LOL no seriously it works! Take photos of yourself to track yourprogress Positive self talk I can do this Meditation (helps calm the mind) Reading Fitness books and MagazinesComing and visiting my website many times for new articlesHTTP://www.Fit2Fight.comand sign-up for my online personal training GET FIT! STAY FIT!Mr. Mike A. Morales(832) 373-4030 Page 3
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