6:00am I have a protein shake and a handful of almonds and my multivitamins.
6:30am I head over to the local pools and swimming nothing hard because I fight on Saturday and I don’t want to burn myself out, just want to keep the blood flowing I hop on the scales and I’m right on target. 7:45am for breakfast I have 4 scrambled eggs tomato with mushrooms spinach (I make sure I have a big breakfast it’s the most important meal of the day gets my body ready for the day ahead. Eggs are probably one of the most nutritious foods that easily find space on every supermarket shelf round the world. Apart from being inexpensive, they are delicious and packed with a wealth of essential components required by the body. In fact, they act as a nutritional powerhouse and can help the body to prevent as well as get rid of different ailments, Eggs are rich source of high-quality protein and amino acids that are indispensable for a healthy body. Due to presence of arytenoids like lutein and zeaxanthin, eggs check macular degeneration caused by ageing. According to various researches, eggs facilitate weight loss and thus help to stay in shape.) 10:30am I arrive at Southern XFit and todays session was 3x5mins of Bear Complex 40kg, 4bear Crawls with 1min rest in-between. 11:45am I do 5x5min rounds of pad work with Ramon.

12:20pm I make my way over to Caged Inc (Everything MMA’s Store and pick up some gear for my trip to Melbourne. 1:30pm I get home for lunch I have grilled chicken thigh and a salad (a lot of lettuce, carrot and capsicum NO DRESSING OR SALT) then i rest 4:20pm I have a conference call with my Corner men that will be going to Melbourne for my fight, we work out a schedule for when we are there as I will be doing a lot of promo work in Melbourne as well as fighting. 5:00pm I make my way over to the gym and do a cosmetic work out. After that I hit the spa and wind-down (Spas provide relief for general aches and pains, carpal tunnel, and numerous inflammatory processes such as arthritis, bursitis, fibromyalgia, gout, and tendonitis. They are also excellent for injury prevention. The buoyancy of water and the air bubbles generated by the hot tub’s jets reduce body weight by approximately 90%–taking pressure off joints and muscles. The spa’s heat increases blood circulation, which relaxes tight muscles and removes inflammation from joints. This leads to increased strength, flexibility, and range of motion. Those who suffer from back or knee pain may see tremendous benefits from hydrotherapy). 6:30pm I meet with Nidia my PR Consultant and we finalize all the details, for my flights, appearances, accommodation and meetings for the week ahead. 8:30pm I head home and I have Grilled steak and steamed vegetables (carrots, cauliflower & broccoli) I drink plenty of water. 10:00pm Have a quick conference call with my Manager Peter Nicholas

11:00pm I have my usual 20min visualization then head to bed. I’m beat 8meals today, 8 litres of water and multivitamins (Pure drinking water is a fundamental part of good health. It ranks only second to oxygen as essential for life. Did you know that you could survive for thirty days without food but no more than three days without drinking water? In fact, 70% of your body is made up of water and without it you would be poisoned to death by your own waste products. Drinking water aids digestion and absorption of food, regulates body temperature, carries nutrients and oxygen to cells and removes toxins and other wastes. The body’s water also cushions joints and protects tissues and organs including the spinal cord from shock. Conversely a lack of drinking water or dehydration can be the cause of many ailments). All Day Every Day. Thank you guys for reading my weekly blogs, if you need any help with anything at all whether it be diet guidelines or work outs, hit me up I’m more than happy to help.

Soa “The Hulk”

5:30am I wake up and I have a protein shake and a handful of almonds, 6:00am I get ready for an interview video link overseas. 7:00am make my way to the Gym to run 3km 1week so everything is short and sharp (One of the primary reasons regular runners pound the pavement is to burn calories and to lose weight. Some experts, however, believe that running on an empty stomach in the morning burns more calories than any other time of the day. This has to do with two things: if your body’s metabolism gets turned on early, it keeps going longer, thus burning off more fat. Secondly, if you run on an empty stomach, your body is forced to use the energy that is most available to it at the time, which on an empty stomach is your body’s store of fat. Make running your first activity of the day if you want to amp up those weight-loss benefits). 8:00am head home for breakfast tuna omelet with veggies & water I take my Vitamins as well. 9:30am I make my way to Southern Cross fit today’s work out is warm up and stretch then WOD is 5rounds of 60kg front squat, 25 double under (Skipping) Protein shakes 12:00pm I go and see my Physio David Calderon at Flinders Lane Physiotherapy Clinic I have some acupuncture done (Science has found that when a acupuncture needle is place directly into a trigger point there is a micro trauma that promotes a hormonal healing response. This immediately softens painful trigger points in muscles and fascia. Trigger Points occur in muscles or fascia after trauma such as a sports injury, spinal pain, after a stroke, or with prolonged work such as using the computer for too long. Trigger Points are tender tight points in muscles that are extremely sensitive to pressure or touch). 1:30pm I see my Marketing Consultant and we go over last minute details before our trip to Melbourne for the bout, we work over lunch because of my fight I have salmon on a bed a steamed vegetables and plenty of water to go with it (For anyone looking to lose weight, finding nutrient-dense, low-calorie foods are the best bet. Salmon is bursting with vitamins, nutrients and essential fatty acids. The protein and fat content of salmon make it a satisfying dish, essential to weight loss. Salmon are high in omega-3 fatty acids. Omega-3s are the champs when it comes to keeping bodies fueled and healthy; they work with body in a myriad of weighs to control weight and cravings. Omega-3s are also shown to impact mood and behavior in a positive way. And when it comes to health benefits, the list of why you should eat salmon is long). 2:30pm I head home and rest and recover. Listen to your body you don’t want to over train and you want to peak at the right time. Just because you aren’t training don’t think your being slack don’t train you’ll feel better when you go to train again. Rest is very important. 6:30pm MMA Sparring 5x 5min rounds and MMA drills last hard session now we tapper down. When training 1 week out you should be taking things back cut back your session. This is the week where you keep everything short and sharp. Usually 2days out to the fight is when you just stretch and maybe a walk but no work out your body is so used to working out hard the 2 day break is good even though you just want to get in there and fight but the rest will do you a world of good. 8:30pm Head home pick up a half a chicken and salad. 9:30pm I have a conference call with my Manager Peter Nicholas. 10:30pm I visualize for 20mins and i do this every day and i imagine the fight scenario what would happen if i get taken down or knocked to the ground or worse case scenarios so when it happens in real situation, in your mind you have already been there so you would know what to do. 8 meals, 5 litres of water and multivitamins, All Day Every Day.

Soa “The Hulk”

6:00am I get up have a protein shake and I make my way to the local pools. Swimming isn’t my forte even though my daughters are State Swimmers but I swim at least once a week swimming is a low-impact activity that has many physical and mental health benefits, Swimming is a great workout because you need to move your whole body against the resistance of the water. Swimming is a good all-round activity because it keeps your heart rate up but takes some of the impact stress off your body, Builds endurance, muscle strength and cardiovascular fitness, Helps maintain a healthy weight, healthy heart and lungs, Tones muscles and builds strength, Provides an all-over body workout, as nearly all of your muscles are used during swimming. 7:30am I make my way home and have some breakfast this morning I have Fresh Fruit Salad I cut up some apples, melons, berries, oranges, pears, bananas, grapes I add a little bit of lime juice. I also have my I green juice (3 carrots, 3 stalks of celery, ½ bunch spinach, ½ bunch parsley) then I take my Vitamins (I make sure I take Vitamin B which helps in providing energy, keeps the nervous system healthy and helps in digestion process. Vitamin C is an important vitamin which should be ingested in the diet everyday so as to prevent Scurvy. Vitamin C helps in promoting neurotransmitter metabolism and protects an individual from common cold, cancers, and skin wrinkling. Vitamin D makes the bones stronger and cures rickets and osteoporosis in adults; also dental caries can be prevented. Vitamin B6 reduces the risk of depression and loss of memory, also decreases the risk of cancer. Vitamin E decreases the risk of heart attacks, prostrate cancers and provides ample energy, in men. 10:30am I arrive at Southern Xfit or as I call it “The House Of Pain” lol these guys really know how to turn their clients into warriors, todays workout was x10 Roll out 4×10 GHD Twist then 10min AMRAP (As Many Rounds As Possible in 10min) 200m Row, 10reps Chest to bar chin ups. All Day Every Day. 12:30pm I have a last minute photo-shoot so I make my way to the city and get it started, if you are serious about being a professional fighter you have to make sure you’re on to of everything, your fighter profile needs to be up-to-date, you need photos for shows you’re competing in, for marketing purposes and for sponsorship purposes too, your marketing team needs to have photos of the fighter so the sponsors know whom they are sponsoring and what they look like. 2:00pm I have some lunch I have Grilled Fish and steamed vegetables with rosemary and plenty of water. Water is one of those rare free resources that have so much of health benefits. Unless you are living in a desert, there is no reason why you should let yourself dehydrated, when a glass of water every now and then can prevent that from happening. There are plenty of benefits of drinking water from weight loss to proper kidney functioning, water plays a big part in our life. About 70% of our body is made up of water and from this we can understand how much important water is for us. 6:30pm Team Smash workout we do work of the cage and of the ground, I’m working on all areas so everything is covered, I’m very confident my ground work is impeccable and so is my stand up. I do 5 rounds of MMA sparring. 7:30pm I do 5 x 5 minute rounds of pad work going over different drills and techniques. Time dinner and relax. 8:30pm Tonight I have 2 Porterhouse steaks awaiting me along with lots a cauliflower and broccoli. 9:30pm Just relax tonight and watch a movie usually I would get a block of Cadbury chocolate, pop corn, Pepsi max, Cookies and Cream Ice-Cream, flake Chocolate, Twisties, Cheezels but because I’m dieting I’m eating a apple, banana, almonds, mangoes and water (Very Sad Laugh) 11:00pm 20mins of visualization then I head over to bed. 8 meals, 6 litres of water and multivitamins. Not long now see you tomorrow train hard.

Soa “The Hulk”

http://www.theage.com.au/national/extended-queensland-family-united-by-fire-horror-20110824-1jacv.html Tragedy has struck South of Brisbane, Australia. Its devastating to hear that 11 lives of a Samoan & Tongan family were lost in a devastating house fire. Family is everything to me and as a Tongan I wanted to help out these two families. “The Hulk” will donate $15 for every Soa “The Hulk” shirt sold. Simply visitwww.soathehulk.com, This is a very sad time for these families and anything will help.

6:00am I wake I weigh my self 129kg perfect 4kg to go my weight is on target. Have a protein shake and a handful of almonds. 6:30am I do a 40min walk nothing hard just getting my heart rate up a little then I stop at the park and stretch, this walk just to wake up keep my muscles warm and ready for the big work out ahead. You carry your own body weight when you walk. This is sometimes called ‘weight bearing’ exercise. Some of the benefits include: Increased cardiovascular and pulmonary (heart and lung) fitness, Reduced risk of heart disease and stroke, Improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes, Stronger bones and improved balance, Increased muscle strength and endurance, Reduced body fat. 7:30am I get home and I have breakfast on today’s menu is Oats with 1 scoop of honey and banana + 2 boiled eggs then I take my multivitamins which consist of (Vitamin C, Fish Oil, Multi Vitamins, Iron tablets, Vitamin plenty of water. 9:30am Finalize interviews for a magazine and some promo stuff. 10:00am Favorite part of the day NOT I make green juice (3 carrots, 3 stalks of celery, ½ bunch spinach, ½ bunch parsley, Leading medical authorities, nutritionists, dietitians, and other known experts in the medical field recommend that we consume three to five servings of green leafy vegetables a day. No vitamin or medicine is a legitimate substitute. The healing elements that are found in green leafy vegetables are so powerful and synergistic, no combination of synthetic medicines or supplements could ever match their power). 11:00am I meet with a corporate sponsor and go over the details of our contract, and some appearances they want me to make. 12:00pm Sparring 6x5min round boxing 1:20pm Lunchtime I make my way to a Japanese restaurant and I order 1 bowl of chicken pieces with salad no rice and no dressing on the salad. Make it double chicken oh yes I do look at the desert menu just to see what is on there (Laugh). 2:00pm Head to see my Sports Psychologist and go over my plan for my bout on the 3rd of September. 2:30pm Head home to rest and recover. 6:30pm I do 6x5minute rounds of pad work and work on 6 different drills. 8:00pm I get home and its time for dinner, tonight I cook 2 pieces of chicken and I have Pumpkin & spinach salad. 9:30pm I have a conference call with my Manager Peter Nicholas. 10:30pm visualization 20mins (You are feeling good when you are the director of your own mental movie! When you feel good that equals = less stress. Constantly Moving Toward Your Goal: One of the greatest contributions to your life is that visualization is moving you toward your goal over and over again. Take the time to visualize! Ability To Find Your Own Truth: Have a visualization that just doesn’t feel that good? Or you have the visualization that you think you should have find your own truth, what you really want! Think of the fight and how you want it to play out in your mind. What’s Better Than Free: One of the greatest benefits of visualization is that it doesn’t cost you a penny! It takes no special equipment, only you and your brain! Robert Collier quote, “Visualize this thing that you want, see it, feel it, believe in it. Make your mental blue print, and begin to build.” 11:00pm I head to bed. 8 meals, 5 litres of water and multivitamins. All Day Every Day.

Soa “The Hulk”

6.00am wake up have a protein shake and a handful of almonds. 6:30am I make my way to the local recreation center and I do yoga (The practice of yoga develops strength and flexibility, while soothing the nerves and calming the mind. The asanas affect the muscles, joints and skin, and the whole human body – glands, nerves, internal organs, bones, respiration and the brain. The benefits of yoga include: Improved muscular and postural strength Increased flexibility of the muscles and joints Reduced pain and muscle stiffness Enhanced ability to concentrate Improved energy levels and ability to cope with stress). 8:00am this morning I have grilled mushrooms, tomatoes & Onions with pork sausages. I make sure I take my vitamins, which consist of (Vitamin C, Fish Oil, Multi Vitamins, Iron tablets, Vitamin plenty of water. 8:30am I have a conference call with my US agent and go over new projects. 9:30am I have my green juice (carrots, lemon, celery, apple & wheatgrass shot). 10:30am I arrive at Southern Crossfit, prepare for battle bring it! (Todays work out was 3×10 reps of the best weight back squats, 5×5 glute hand raises & to finish off 10x50metres sprints) 12:30pm Lunchtime today I have chicken cashew and pine nut salad no dressing. And I drink some water I carry a bottle of water all day long, when I finish it I refill, water is a key part of my diet and because I train quite a lot I need to keep re-hydrated. If you start to cramp up in your muscles add some salt in the water. 2:30pm I go over the last of my sponsors, make sure everything is in order we have just under 2 weeks until my fight so I have to make sure everything is in check. 3:30pm I go and have massage and some cupping done (Cupping is an ancient Chinese method of causing local congestion. A partial vacuum is created in cups placed on the skin either by means of heat or suction. This draws up the underlying tissues. When the cup is left in place on the skin for a few minutes, blood stasis is formed and localized healing takes place). 6:30pm Team Smash training tonight we work on striking as well as grappling techniques. 7:30pm my pad holder arrives and we do 6×5 minute rounds & 2rounds on the bag. 8:30pm Dinnertime tonight I have braised beef and vegetables (carrot, beans, broccoli, cauliflower & capsicum). 9:45pm I watch a movie and unwind. 11:30pm I visualize for 20mins and then make my way to bed. 8 meals including snacks, 6 litres of water and multivitamin (Drink heaps of water throughout the day as your body needs at least 6 to 8 litres a day, Keep your diet strict and keep focused with it, I eat fruit and nuts throughout the day as well when I feel hungry. All Day Everyday. See you tomorrow.

Soa “The Hulk”

6am I wake up have a protein shake, and a handful of almonds, I head down to the gym and do a 5km row after that I hit the spa. Whether you are an athlete or just aching from every day activities a spa can be used in repairing sore muscles and injuries. Back pain, neck pain and soreness can be eased with just a quick dip in your spa. A spa can also help in reducing injuries by relaxing the muscles, while in a spa your blood vessels dilate and this increases blood flow to the muscles, when turning the jets on, the pulsating water can increase the blood flow even more. 7:30am I go have some breakfast this morning I have paleo pancakes and I make sure I take my vitamins (Vitamin B, Vitamin C, Vitamin D, & Vitamin E. 10:30am I pack my bags and make my way to the airport, I make sure I use my compression gear and have my food and water packed. While at the airport I do a Radio interview on the phone about my bout on the 3rd of September, no matter where I am im always working. 4:00pm my plane lands I make my way to a meeting with Nidia my Marketing Consultant and go over this weeks schedule with my bout coming up theres a lot of appearances and interviews to do, she keeps me on top of everything. 6:30pm I make my way to the recreation centre and do some water training do 20x25m sprint of the pool swimming, 5 laps of the pool running, 5 laps of the pool underwater swimming which is great for the lungs, then I do 3x2min round of shadow boxing with 1 min rest in between, I hit the sauna and do 3x5min rounds of pummeling with 1min rest in between, everything is hyped up this week in regards to training. 8:00pm I finally get home and have some dinner tonight I have chicken vegetable skewers (3 chicken breast, cherry tomatoes, capsicum, mushrooms), and plenty of water. The functions of water in human body are vital. The water: Transport nutrients and oxygen into cells, Moisturizes the air in lungs Helps with metabolism, Protect our vital organ, Helps our organs to absorb nutrients better, Regulates body temperature, Detoxifies & Protect and moisturizes our joints. Every cell in your body needs water from head to toe. That is why it is so important to drink enough fluid. Take for example, brain consists of 90% of water, if you do not supply enough water to your body, your brain cannot function well, and you will get headache or migraine. Hence, next time, if you feel fatigue and headache, it may be the sign of dehydration. 9:30pm I have a conference call with my Manager Peter Nicholas. 10:30pm 20mins of visualization and then I make my way to bed. 8 meals including snacks, 6 litres of water & multivitamins. All Day Every Day.

Soa “The Hulk”

6:00am I get up have a protein shake and a handful of almonds, I get ready to hit the gym I run 5km Im a heavy weight so I don’t expect to brake any records running (Laughs) I hate running but its good for endurance especially when I fight 5mins in a round is a lot of time. I take my vitamins before I leave, my vitamins which consist of Vitamin C, Fish Oil, Multi vitamin, Iron tablets, vitamin b because it’s so cold I want to make sure I cover all basis with vitamins when we train so hard sometimes your immune system drops so I have to keep warm and keep the vitamins up. 7:30am I arrive back from the gym and I start my breakfast I have Spanish sausage and scrambled eggs x4, with a freshly squeezed orange juice. 10:30am I make my way to Southern Cross fit and I don’t know what to expect but only walk through that door and prepare for war. Fighting is the easy bit the training is the hardest bit. Today at Crossfit we doMma wod 7 x 7 metre barbell lunge. Max weight rest when needed Glute ham raises 5 x 5. stick to rep range. Slow decent depending on your level of difficulty 12:00pm I make my way over to Phon’s Muay Thai Gym for a sparring session with Stephen Bonner and Lucas Browne, its good to have heavy weights to spar, we do 8x4min rounds. 1:30pm Time to eat I have a Thai beef salad and lots of water, it is important I make sure I carry that everywhere I go. 2:30pm I have a meeting with my marketing consultant and we go over the details for my bout in September and sponsorships. 5:30pm Brazilian Jiu Jitsu (The Jiu-Jitsu philosophy is to transform into a supremely secure and confident individual, through discovering and utilizing the self-defense technique of leverage power, thereby creating the possibility to win against an opponent who is physically stronger and heavier. This notion gives a sensation of invincibility, which extends too many facets of your life.. The practice of BJJ creates an energetic balance clearing the way for a student to conduct their life positively and in a way of good being. It sets a student in a healthy environment and creates a strong relationship / bond teamwork. The Brazilian Jiu-Jitsu sport is the best way to minimize, harmonize and overpass our limit, to capture the perfection of the movements and true identity). 6:30pm I do 5x5mins of pad work kicks and knees. 8:30pm I head home for dinner on tonight’s menu is a 5xBig Mac’s (laughs) no just joking I have 2 steaks with steamed vegetables, also lots of water. 9:30 I have a conference call with my Manager Peter Nicholas as he is in Greece 10:30pm 20mins visualization and then I head to bed. 8 meals, 6 litres of water and multivitamins. Thanks for reading people and I hope I didn’t bore you. But when you are preparing for a fight it is boring because all you do is eat healthy and train. All day everyday.

Soa “The Hulk”

Todays workout 5:45am I wake up have a protein shake a handful of almonds and banana 6:00am I get up and head to do yoga. I hate it but I find it that it really helps me with my flexibility and my stretching and flexibility has improved a lot. 7:30am head home ready for breakfast pancakes:1 cup almond flour, 1/4 cup coconut milk, 1 egg, a dozen blueberries, I also take my multivitamins. 8:00am I go over the schedule for today and call my manager who is Peter Nicholas & marketing team headed by Nidia to discuss my endorsements, Sponsors and other business. 9:30am Bruce Buffer would say “its time for this disgusting green juice” I hate it but the energy levels you get from this is unbelievable try it and you will notice the difference. I make green juice (3 carrots, 3 stalks celery, ½ bunch spinach, ½ bunch parsley & wheat grass) It’s disgusting but it cleans out your insides. 10:30am Make my way to training athttp://www.southernxfit.com/ & drink plenty of water. It was a badass workout today can’t tell you cause I nearly died (laugh). If you are a Pro fighter you need to get your ass down to Southern Crossfit gym best shit you’ll ever do. To the guys at Southern Cross fit Cheng, Jono & Hayden thanks for all your help. 12:30pm Lunchtime Grilled salmon Large mixed vegetable salad and flax oil dressing & plenty of water. 1:15pm Head home to rest I’m very tired. The reason why I sleep so much and I try to get as much rest as possible cause your body needs to recover re charge the workouts are so taxing on the body you need to rest. 5:30pm I head to do Brazilian Jiu Jitsu. With the BJJ its a really good base for any beginners and any one that are pro fighters I recommend it we go through a lot of technique and sometime roll at the end. This benefits the guys doing MMA because when you fight a BJJ guy you know what they will do or if your fighting MMA against a wrestler you know what he is going to do why because you are cross training with everything. I go to different gyms for the best training. UFC Champion Georges St-Pierre does it Forrest Griffin does it. I find it going to a BJJ school that are just BJJ you have to up your level to there standards or going to a Thai school for sparring you have to spar at there level or pro boxing school or wrestling school or cross fit. You’re getting the best and you’re training with the best that’s what I do. 6:30pm MMA & submission drills and technique working of the cage and other stuff. Sparring 6 times 5min rounds. Good session tonight. 8:00pm Dinner time I get a whole chicken from Nandos and Greek salad without the sauce or onions hate onions (LOL). 10:00pm Visualization 20mins. 10:30pm i head to sleep very tired Good Night. 8 meals, 5.5 litres of water and multivitamins (Make sure you take your Vitamins it keeps your immune system up). All day everyday.

Hope every one has had a awesome weekend for all the people that made it through the rapid loss challenge check your email and your messages 21 days until “The Hulk” Rumbles at AFC in Melbourne. Todays workout 6:00am I wake up have a protein shake and a handful of almonds, I hit the pools I do 35laps cant do the turns so I just touch the wall (laugh). 7:00am Head home for breakfast on today’s menu Mushroom And Herb Omelet (4 large eggs, 1 and 1/2 cups fresh mushrooms sliced, 1 tablespoon fresh parsley chopped, 1 teaspoon fresh oregano, basil or thyme finely chopped, salt and pepper to taste, then I make myself a smoothie, throw a cup of Greek style yogurt, a handful of berries, a half a banana, ¼ cup full fat milk and some ice in a blender and mix! Add a tablespoon or two of flax seed for some healthy omega-3s & drink plenty of water. 8:30am Conference call with Manager Peter Nicholas & marketing team I get the updates for today. 9:00am I make green juice (3 carrots, 3 stalks celery, ½ bunch spinach, ½ bunch parsley) It’s disgusting but it cleans out your insides. Caution stand next to the toilet trust me don’t taste it skull it. 9:30am Make my way to training at Southern Crossfit todays session was called “Izabel” (30 snatch for time 60kgs) “The Hulk” completed his in 1:08mins unbroken. All Day Every Day Baby(LOL). 12:30pm Lunch and today lunch menu is Meatballs- minced beef (1kg)- 2 eggs- 1 cup almond meal- 1 diced (red) onion- salt, pepper, garlic & basil- something to cook in (I’d prefer butter or ghee myself for this one, but coconut oil should do the trick) & plenty of water, 1:30pm Promo work & filming. 3:00pm I go and have some cupping done (Cupping is a traditional therapy that remains favoured by millions of people throughout the world because it is a time-honored, safe, comfortable and effective treatment for many health disorders. For practitioners, cupping requires only simple and inexpensive instruments, is relatively easy to learn, is time and energy efficient and achieves excellent results. Cupping is usually performed by introducing heat into a glass cup or similar object and placing it immediately on the skin. The vacuum created produces a suction effect that increases blood circulation to the local area, relaxes muscle tissue and releases the factors causing pain. Another popular method is to withdraw the air from inside the cup with a suction pump). 6:30pm MMA drills and Sparring 5x5min rounds. 8:30pm Dinner time tonight I have 2 Porterhouse steaks awaiting me along with lots a cauliflower and broccoli. 9:30pm I check my emails. 10:30pm Visualization 20mins. 11:00pm I get ready for bed it’s been a good day. (I start to step up my diet making sure everything is monitored with 21 days out. Make sure you take your Vitamins it keeps your immune system up. Try drinking to green juices everyday it will clean out your inside like it did me stand right next to the toilet when you are drinking it trust me). 8 meals, 6 litres of water and multivitamins. Stay Safe my friends see you all tomorrow. All day everyday.

Soa “The Hulk”