5 Fat-Melting Secrets of Pro Kickboxer | Gracie PAC MMA

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Maria Vega reviewed Gracie PAC MMA
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My wife and I were looking for a friendly, family oriented MMA classes for our son (10) and daughter (12). They love martial arts and have been doing it for years, in an after school program (TKD). Well, after looking around, we joined Gracie PAC MMA. Let me tell you, this place is perfect. Their staff and coaches are incredible; friendly, helpful, knowledgeable and experience on everything MMA. Professor Cris Rodriguez is great with kids, amazing teacher. We are extremely happy with Gracie MMA, their staff is great, they are very organize and their curriculum (bjj, muay thai, kick boxing, etc....) has everything we were looking for. Great place for the entire family.

Tiffany Teal Montague Simmons reviewed Gracie PAC MMA
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Come train with the BEST! This is NOT your normal after school karate class. We were amazed at the amount of technique even the youngest students pick up after just a few classes. Coach Cris is awesome with the kids. She expects more then just good fighting from them. She stays involved with how they are doing in school and at home, giving her students the incentive to be the best at everything they do.

Dana Fields reviewed Gracie PAC MMA
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I have been looking for a great exercise program to get involved in and finally found it here. I have learned so much in the two months I have been here and can't wait to continue to get stronger. Love This place!! Coach Cris is the best at making me not want to give up.

DorothyandMark Winter reviewed Gracie PAC MMA
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PAC MMA is fitness for the whole family. Kids programs, adult classes and even the best woman's fitness and self defense around, this is the place to go. Make your family a part of the PAC family.

Amanda Fletcher Moyer reviewed Gracie PAC MMA
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Best place ever! My daughter attends the after school program there and she loves it. I just started taking the kickboxing class & it's the best class I have ever taken. Everyone there is awesome.

Gina Lopez Fernandez reviewed Gracie PAC MMA
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I can't say enough about how much I love this place! My son is learning so much and he LOVES going to class. There's something so rewarding in watching your child learn and grow so quickly :) Coach Chris, Coach Dan and Coach Rich have all been amazing! I couldn't ask for a better environment for my son. Thank you for sharing your knowledge and so much of yourself - we truly appreciate it!

Erica Ramirez reviewed Gracie PAC MMA
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Heard thru word of mouth. Then checked it out and noticed great character in their students and the attentive staff. The coach had noticeable rapport with the kids in the class. My daughter loved it. She can't wait to get back. She even cleaned her room! Huge plus.

Dan Martinez reviewed Gracie PAC MMA
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Gracie PAC MMA has been one of, if not the best, mixed martial arts gym I have been a part of. The kids program/instruction is second to none, and offers world class BJJ instruction for adults as well as one of the most promising striking programs in the US, Bang Muay Thai. Countless kids and adults have competed at the highest level under the GPAC banner, with even more discovering what martial arts can do for them. Whether you want to compete or get in great shape, this facility has the program for you

Nicole Dunn reviewed Gracie PAC MMA
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Our family has been coming to Gracie PAC Tampa for nearly two years. We began sending our son first. Our main goals were for him to experience the physical and mental benefits derived from regular physical exercise. Instantly we realized how special this place is, and how amazing Coach Cris is with the kids, as well as adults. She is fair but firm, and as she commands respect, she encourages these kids to rise to their full potential, also providing valuable discussions on character, sportsmanship, and leadership, as part of her curriculum.

My husband takes some of the adult jiu jitsu and kickboxing classes, from which he has benefitted greatly, and I truly enjoy being a member of the ladies' bootcamp group. These ladies represent a wide range of fitness levels and ages. Each class, we all get together to kick butt, do our best, and encourage each other in a true team environment. I never leave this class disappointed.
Gracie PAC Tampa MMA - best place EVER for your anyone in your family to train at.

Lynzie Johnston reviewed Gracie PAC MMA
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Well it's about time I write a review! My boys joined Gracie PAC as little Ninjas about 4 months ago. They absolutely love it! Professor Cris is an amazing teacher! She's very enthusiastic about teaching and she is very patient. My boys love going to class. They are 4 &7 . They never want to miss a class. They have learned so much and continue to learn with each class. They love earning strips on their belt. This is a really great positive atmosphere for kids and families. I'm very satisfied with our experience.

Jesse James Maldonado reviewed Gracie PAC MMA
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I took Jiu Jitsu a few years back at another facility and decided to give this one a try. I took my first lesson last night and could not believe the content. Very structured and professional. Easy to learn and everyone was eager to assist me being the new guy. Other places teach you a couple of moves. Each involving many steps and you still won't understand it. Garcia PAC teaches you a technique and teaches you other techniques that involve some of the same steps. It made me confident that if I try something and am not able to secure the submission, then I can roll into another technique just as easy and It gives you options and makes you think. I liked that approach rather than what I was given in the past. A+ school and is 100% legit. I am confident this time around I will take it all the way with my training. When you find a place like this you take advantage of the opportunity to train there.

Meghann Thacker reviewed Gracie PAC MMA
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We love it at Gracie PAC! They focus on fitness, strength, form, and most importantly they work hard every lesson to help teach my children how to effectively defend themselves against bullies and other attacks. It's easy to see this group of educators clearly loves kids and have a passion for sharing their vast knowledge with their students! Best MMA in the Bay for kids!

Chandra Ahrendt reviewed Gracie PAC MMA
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I took my first class tonight. As soon as you enter, you are greeted by smiling faces who are just as excited to have you there as you are to be there. The coaches there were phenomenal. They were so incredibly encouraging and patient, it was a breeze picking it up because there was no pressure. Great job at creating such an inviting atmosphere.

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5 Fat-Melting Secrets of Pro Kickboxer

A Quick Note

This document contains powerful info real Kickboxers use in their strength & conditioning training. It includes links to how-to videos that we felt clearly and easily showed different techniques and exercises, as well as powerful nutritional guidance to help you burn fat around the clock.

Of course, nothing beats training in a great class environment. So if you’re ready for the full-on experience, then come on by for your risk-free trial now (refer to the email this document was in for links to the sign up page).


You might have concerns about some of the exercises in this video “bulking you up”. Have no fear! It takes a VERY specific kind of diet and training to get bulky for a woman. In fact, without taking certain supplements, it’s literally impossible for most women. So let that worry slide off your shoulders 😉 And now for the info you’ve been waiting for.

Secret #1: Conditioning: Mini-Circuit

This “mini circuit” of 3 exercises will give you a full body work-out on the fly. Incorporate the other exercises in this report for an even deeper workout.


Secret #2: Nutrition.

Kickboxers need a few key things from their nutrition plans:

1. Energy. To sustain them in their training and in fights.

2. Weight-stability. The diet can’t make them gain weight. They need to stay lean, ripped and toned. If they need to lose weight, the diet has to accommodate this as well.

3. Health. They need their bodies to be at 100%. Healthy foods help the body perform at optimal levels.

4. No hunger! Training builds a big appetite. Fighters can’t worry about calories and such. They need to be full from every meal, and for that full feeling to last.

Here’s a nutritional plan that combines all of these – and you DON’T have to count calories! Now, that’s not to say you should over-eat and go crazy. You want to eat just enough to get full – and not a single bit more.

1. Eat a low-glycemic diet (don’t worry, I’ll explain what that means in a second!).

When you eat carbs of any kind, it causes fluctuations in your blood sugar levels. Foods with a lot of white sugar cause your blood sugar levels to go crazy. They also cause you to gain fat, reduce your energy levels, and lead to overeating (see, after your blood sugar levels spike up, your body reacts by bringing them back down – which causes you to get hungry and crave MORE bad foods!).

Low-glycemic foods keep you fuller, longer… help your body eliminate excess fat… and keep your energy levels sustained all day long.

So, the question is… “How do I know what foods are low / high glycemic?”

Luckily, there are a few websites loaded with thousands of foods and their glycemic indexes. Here’s the best one:

– http://www.glycemicindex.com/

Basically, you want every meal you eat to contain:

1. A low-glycemic source of carbs (to give you sustained energy)
2. A healthy source of fat (to keep you full)

3. Protein (to build muscle, reduce fat, and help strengthen your body)

4. Fresh fruit / veggies (these aid digestion, boost metabolism, and help your body process what you’re eating)

Here are some examples of meals:

Breakfast: Two eggs on whole wheat toast with an apple or other fruit.

Lunch: Tuna sandwich on whole wheat bread with spinach and tomato.

Snack: Smoothie with 1 Tbsp. Peanut Butter, 1 Banana, Reduced Fat Milk

Dinner: Pan-fried filet of salmon, lightly-baked asparagus, sweet potato

As you can see, each of these meals contains hardy carbs, fat, protein, and fresh fruit / veggies. As long as you stick to this structure, and make sure your carbs are low-glycemic, you can replace these foods with any others in their categories.

Smart Phone Tip: If you’re at the grocery store – or out to eat – and want to know if the food your’e looking at has a high glycemic index… just open up your smart phone, and google “glycemic index of [food]”.

You’ll know within seconds if the food is okay to eat 😉

Secret #3: The Stance.

Before we get into any kickboxing moves, you have to learn proper stance. Here’s a great video to show you how:



Secret #4: The Jab.

Here’s our first kickboxing move. It’s the most basic one – a jab. Practicing a move as simple as a jab works your entire body (believe it or not).

How to incorporate it into your workout:

Throw 10 jabs from your right side. Then switch your stance so your opposite hand is in front and throw 10 jabs from your left side. Increase speed / repetitions for a greater workout.

Incorporate this with your mini-circuit for a full-body-toning workout.

One more thing!

The guy in this video is a bit intimidating. Don’t worry! We’re not like that here :-). He may be a bit “intense”, but his video is very clear and concise so we decided to include it.

Also, he utilizes an exercise with a heavy bag. If you don’t have one, don’t worry. Just shadow box.


Secret #5: The Cross.

The cross is the next most basic kickboxing move. While the jab is a quick strike with your front hand, the cross is a stronger blow from your back hand.

How to incorporate it into your workout:

Throw 10 jab – cross combos with your right hand in front. Switch sides, and throw 10 jab-cross combos with your left hand in front.

Incorporate this with your mini-circuit for a full-body-toning workout.

Quick Note!

In this video, he utilizes an exercise with a heavy bag. If you don’t have one, don’t worry. Just shadow box with your jab-cross combo.

http://www.youtube.com/watch? feature=fvwp&NR=1&v=itCvjA2pdfg

The Final Secret. And Perhaps The Most Important One…

There’s one more secret you simply can’t get from videos. It’s the camaraderie, motivation, enthusiasm and support you get from a powerful class.

That’s why I’d like to invite you to come try out our classes. You’ll get powerful conditioning and kickboxing like in the videos above – but every class is unique and dynamic.

And you’ll have the full attention and support of expert instructors to guide you every step of the way.

So if you’re ready for powerful results, just refer to the email where you found this PDF. It has a link to our web-only, risk- free special.

Hope to see you soon, and help you burn fat, tone muscle, and live a healthy, happy life. Our facility is located in central Tampa, Florida if you are ready to reach your goals. 

– Your friendly neighborhood kickboxing instructor 🙂