As always, life keeps all of us super busy! Here is another week down in history. First off, I want to welcome Soap-a-licious.com on as my newest sponsor. Please check out their site for all of your hygiene needs! From soaps, to lotions, to bath balms!!
Thanks to all of my wonderful fans who always support my amazing sponsors!!
Last Saturday we went to the Pictograph Caves, across the river from where we live. Jason and I went with the dogs; as the day went on, it got hotter. About half way through, on a really fun trail underneath a big rimrock Lola and I were going along and I heard it! That’s right, a rattlesnake!
Ahhhh, I was not happy, I pulled Lola in the air, and back down the trail, all 165 pounds of her!! Good thing I am strong, Jason and Gabby had to go down the side of the mountain a little to meet back up with Lola and I. Lets just say, once we got back to the pavement & gravel trails, we stayed there.
Sunday was Father’s Day, so we went out looking for a place to go 4×4-ing in our new truck. We ended up at Coulson Park, it is always a fun little place to go. By the end of the day we went to the gym to clean and someone else had done it. Thanks to whomever that was, we appreciate it. We were planning on disinfecting everything in the gym after we cleaned up, so that’s all we had to do!
I planned on BBQing a London broil, baked french fries, and homemade Boston cream pie for the boys, and well, you know what I had… The week went by really fast!! My teammate Ferg has confirmed his Pro debut, we are waiting on the contracts now!! Stay tuned for more announcements to come!!
I am looking for a fight in late August and definitely in October, repping a breast cancer awareness card.
August 10th we have decided to host our 1st NoGi Grappling Tournament. It will be an old school style, submission only, with cash pots. There will be Men’s, Women’s & kid’s divisions, matched up by weight and experience. There will also be an Absolute division for the adults, this is co-ed.
There is a fee for spectators, which includes a hot dog and a drink, tournament registration includes a hot dog and drink. Pre registration IS required, and due by July 31st!! Thanks for all of your support! See you all there!
Little Patricia’s workout and meal diary week of 6-17-13 to 6-23-13
FYI: Before each workout I take my pre workout drink ~ Nutrabio’s Extreme Nitric Stack (Kiwi Strawberry) L-Proline and BCAA 5000. After each workout I drink a Whey Protein shake, also made by Nutrabio with ATP Evolution (a post workout recovery). As well as my supplements with breakfast and dinner.
Monday 6~17 ~13
8AM: Rode the bike for 25min, stretched for 10mins, rowed for 2k meters then stretched some more. We had some things to do, so I cut it into a short workout.
KB Swings ~ 35# 3×20
8PM: Rode the bike for 25min, stretched about 20min. Time for Cardio/Conditioning then training.
Cardio: 5 pullups/5 body weight bench press/run 400meters. 5 Rounds.
Time for training ~ Ground and Pound drills, then rolling with strikes.
Meals:
Breakfast ~ 2 eggs w/crushed red peppers. 1/2 avo, 1 carrot, handful of spinach & a few sweet peppers.
Snack ~ 1/3C mixed raw almonds, walnuts and pumpkin seeds.
Dinner ~ 4oz smoked turkey breast,
Tuesday 6~18~13
8AM: Rode the bike for 20min, then hit the weights.
Deadlifts ~ 115# 20 reps, 135# 3×15
SDHP ~ 75# 3×15
Back extensions ~ 20# vest 4×15
GHD Situps ~ 20# vest 4×20
8PM: Stand up.
Meals:
Breakfast ~ 2 eggs w/crushed red peppers. 1/2 avo, 1 carrot, handful of spinach & 3 sweet peppers.
Snack ~ 1/2C mixed raw nuts.
Lunch ~ 3oz smoked Turkey breast, 1/3 sweet pot, 1/3 avo, 1/2 carrot & handful of spinach.
Dinner ~ 4oz smoked turkey breast, 1/2 avo, 1 carrot, 1/2 sweet pot, handful of spinach and 2 sweet peppers.
Wednesday 6~19~13
8AM: morning off
8PM: Rode the bike for 25min, rowed 1k meters & did a 5min warm up before Cardio.
Cardio/Conditioning: Crossfit WOD Helen (with my Training Mask 2.0 at it’s highest setting)~3 Rounds: Run 400 meters, 21 KB swings 45#, 12 pullups.
Training: Ground technique and rolling!
Meals:
Breakfast ~ 2 eggs w/crushed red peppers. 1/2 avo, 1 carrot, handful of spinach & 2oz cucumber.
Snack ~ 1/2C mixed raw nuts.
Dinner ~ Honey dijon baked cod 5oz, 1/2 avo, 1 carrot, handful of spinach & 2 sweet peppers
Thursday 6~20~13
8AM: Bike for 25min and stretch for 10, then time to lift.
Shrugs ~ 85# 30, 105# 25, 115# 25, 135# 2×25.
GHD Situps ~ 20#vest+20KG weight 70 reps.
Push Press ~ 75# 12, 85# 3×6.
Toe2Bar ~ 5# weights 5×10
8PM: Bike for 20 min, altitude tabata row w/out mask, and stretch for 20.
Spartan Ab 500 workout
Meals:
Breakfast ~ 2 eggs w/crushed red peppers. 1/2 avo, 1 carrot, handful of spinach & 2oz cucumber.
Snack ~ 1/2C mixed raw nuts.
Lunch ~ 1/3 sweet pot, 3oz smoked turkey breast.
Dinner ~ Honey dijon baked cod 5oz, 1/2 avo, 1 carrot, handful of spinach & 2 sweet peppers
Friday 6~21~13
8AM: Bike for 30min, altitude tabata row w/Training Mask 2.0 (highest setting) and stretch for 10.
Squats ~ 55# 10, 65# 10, 75# 10, 85# 3×10
GHD Hamstring ext. ~ 20# vest 3×15
Box Jumps ~ 20#vest 20″ 15 reps, 24″ 50 reps
Calf Raises ~ 195# 3×25
8PM: Bike for 35min and stretch for 20.
Open Mat ~
Meals:
Breakfast ~ 2 eggs w/crushed red peppers. 1/2 avo, 1 carrot, handful of spinach & 1/4 sweet pot.
Snack ~ 1/2C mixed raw nuts.
Dinner ~ 3oz London Broil, 1/2 avo, 1 carrot, handful of spinach & 2 sweet peppers.
Saturday 6~22~13:
Rest and Recovery
Meals:
Breakfast ~ 2 eggs w/crushed red peppers. 1/2 avo, 1 carrot, handful of spinach & 2 sweet peppers.
Snack ~ 1/2C mixed raw nuts.
Dinner ~ Elkiladas, enchiladas made with elk meat. I only ate the insides…with 1/2 avo, 1/2 carrot, and a handful of spinach.
Sunday 6~23-13:
Rest and Recovery
Meals:
Breakfast ~ 2 eggs w/crushed red peppers. 1/2 avo, 1 carrot, handful of spinach.
Snack ~ 1/2C mixed raw nuts.
Dinner ~ baked cod with spicy brown mustard, 1/2 avo, 1 carrot, handful of spinach.
I am very grateful to have my amazing husband/coach in my corner; thanks for everything you do. I want to thank my training partner and good friend “Ferg” aka Ryan Ferguson for being such a great friend and putting in hard work at the gym.
I want to shout out to my gym Alternative Athletics Crossfit and 4th Ave. Dojo, this is truly the best place on Earth!!
I want to say thanks to all of my fans, family, and friends for all of your continued love and support! Thanks to Jack and Denny with ProMMAnow.com, as well as my sponsors ~ Training Mask ~ Nutrabio.com ~ Soap-a-licious.com ~ Damage Control Mouthguards ~ Dawgs 4ever 4ever Dawgs ~ Polanti Watches ~ Solo Graphics
Don’t forget, you can follow me here on ProMMAnow!
On my website www.PatriciaVidonic.com
Twitter @LilPatriciaMMA
And on FaceBook at Little Patricia
Thanks again for all of your support!
XOXO Little Patricia
“Little” Patricia Vidonic chronicled her journey to winning the Beatdown MMA women’s 110-pound title in her “Road to the Championship Blog”. Now that Patricia has achieved that goal, readers can follow “The Vidonic Chronicles” each week (or something like that) as she continues her journey toward her goal of becoming the top 110 and 115-pound female MMA fighter in the world.