Riordon vs Reneau

Thursday, July 24, 2014

Maureen Baby Face Riordon Vs Button Aug 15 2014

#Babyface is a serious multi sport combat athlete. The 135 lb power house has taken 2 fights of very different disaplines within 3 weeks of one another and just 3 and 4 months after her #Glory16 pro debut. 
Her Pro lineup to date-
Glory 16 win by KO 
Nordic Boxing TBD

Wednesday, July 23, 2014

135 lb weight cut starts today, actually now.

Cutting weight is my least liked part of the fight sport. 
It kills a week of performance training. 
#RFA16 #BabyFace #WMMA #ColoMMA
#SSS #CoachSullivan

Thursday, July 17, 2014

Baby Face vs Reneau - MMA July 25th in Broomfield Colorado! RFA

Maureen Baby Face Riordon takes to the cage again after a long MMA layoff due to injury. Making short work of her opponent at Glory 16, Maureen looks to resubmerge herself in MMA combat. 
This multi talented athlete athlete fights MMA pro vetrain Reneau at 135lbs on July 25th 2014 on the RFA card at the Broomfield Event Center.
Riordon is known for heavy punching power and largely considered a striker, but she's a spider on the ground. Placing 1st and 2nd in 2 separate world grappling compititions, and racking up an impressive 7x Gold in BJJ facing top national competitors. Riordon is one of the most well rounded Sambo and BJJ practitioners on the MMA scene today. Just 3 weeks after Riordon vs Reneau, Baby Face departs for Canada to fight Mrs. Button in an all pro, all female Boxing card. 
#BabyFace #NeverGiveUp #MaureenRiordon #SSS #SullivanSamboSystems #Bjj #Boxer #RFA #FusBoxeMMA

Friday, April 4, 2014

Babyface First Woman Signed to Glory

May 3 2014 at Broomfield Event Center
Maureen Babyface Riordon fights Glory 16! Contact 303-875-4281 for tickets and signed poster! 

Tuesday, April 9, 2013

Sambo. A Complete Martial Art System

What is Sambo?  Sambo is a Russian acronym for "self-defense without weapons".  It is a Russian combat system that is comprised of a compilation of various martial art styles originating out of Japan, China, Mongolia, India, Africa, Europe, North America, and Russian.  Wikipedia phrases it accurately by explaining Sambo is "bolstered with the most useful and adaptable concepts and techniques from the rest of the world".

Many other martial art systems out there were developed with limited use in mind. For example, sport application or street application, but not necessarily appropriate for both.  Sambo combines wrestling, Judo, submission grappling, jiu jitsu, Thai boxing, karate, and Savate, and is adaptable for sport, civilian, law enforcement, and military use.  Sambo is not only used in sport, but for self-defense as well, hence the acronym.  Sambo is effectively used by both men and women, as well as the young and the old. The American Sambo Association explains that "after generations of civilian and military refinement, Sambo has evolved into an extremely formidable fighting art with principles applicable to martial artists of any style".  While boxing focuses on only strikes, jiu jitsu primarily on submissions, Judo strongly on throws, and many self-defense tactics focus on eye gouges and groin kicks, Sambo effectively addresses all aspects of the fight both in the sport and self-defense or combat form by combining strikes, takedowns, and submissions in a fluid motion, one practically leading to the next.  A practitioner of any martial art style would be able to benefit from learning Sambo, as Sambo compliments every style.

Another difference that sets Sambo apart from many other martial art forms is the mental aspect.  Sambo does not rely on "muscling" or forcing motions to take place.  Sambo has a strong emphasis on an understanding of the human body which effectively leads to easier takedowns and faster submissions. The American Sambo Association explains "Sambo's effectiveness lies in the student's ability to master and flow with his or her own natural body movements".  Michael Sullivan, Head Coach at FusBoxe Mixed Martial Arts and Fitness reminds his students to focus more on their own movements than on the movements of their opponent or attacker. "The only person you can control is you," he says. "You can't MAKE someone do anything."

Finally, Sambo is not just a sport or a form of self-defense or combat, Sambo is a way of life.  "Making a person into a bad ass is not the goal," says Michael Sullivan. "Making a person into a well-rounded, happier individual is." Sullivan explains that a main goal, or mission of introducing civilian Sambo across the world is to create a "well-rounded, self-aware, stronger, healthier individual to be a stronger, healthier, more self-aware and well-rounded citizen in a stronger, healthier, more self-aware and well-rounded community."

Tuesday, April 2, 2013

Weights or Cardio?

Weights or cardio? This seems to be the long debated question among many people, especially women in the gym. Which is going to burn more calories? Well it's sort of a trick question which is why I believe there is so much confusion over it. One it GREATLY depends on how you are doing the chosen exercise, whether that be cardio or weight lifting. Are you doing circuits? Running? Walking? Uphill? Fast lifting? Slow lifting? There are so many ways to exercise.

So let me say it like this. During the exercise itself, again depending on how you are approaching the session, typically cardio is going to burn more calories in that one session than lifting will. HOWEVER, in the long run, building muscle mass will help you burn more calories during your non-training hours because muscle takes more calories to function than fat does, increasing your total caloric output for the day. This is why you see body builders or Strongman competitors eating so much. It takes quite a few calories to feed all that muscle mass!

Now, do you have to become bodybuilder huge to get good results? Of course not. But every pound of fat that you replace with a pound of lean muscle mass is that many more calories your body will use up to function.

I see many women get frustrated with their weight and force themselves to nothing but endless hours on the stairs or treadmill. Trust me ladies, you will lose those inches much faster if you add weight lifting into your training regimen. And lifting is hard. So drop those five pound weights and challenge yourself with heavier lifts to help increase your muscle mass. You're not going to build so much muscle that you're going to start looking masculine (which is the fear many women share with me). Lifting can give you very feminine curves to your muscles. You can build the mass with heavier weights and less reps (5-8), and then cut your muscles down and tone them later by using lighter weights with high reps (12-20). You want to give your muscles a day off every few days so typically I follow a schedule of which muscles I am working on every day and then every fourth day I devote to cardio. However, I do add 20 minutes of cardio to the end of every lifting session.

So hop off those stairs and head over to the weight section the next time you're in the gym and watch your progress speed up! If you're not sure where to start, do a little research on lifting routines (there are SO many out there on the internet) and choose a few exercises that interest you. Or better yet, hire a personal trainer and let those guys put their educations to good use with you!

That's it for this week! Please remember that these tips are only advice from my own personal training and research, and are NEVER meant to replace the consultation of your healthcare provider. If you would like to email me your personal fitness or nutrition questions to be addressed on the next segment, send them to and I'll be sure to respond to each one! Otherwise, you can follow me on Twitter @babyfacemma or find me on Facebook at!

Until next time!

Monday, March 18, 2013

Stop Drinking Your Calories!

Hi again! Ready for some more nutritional advice?  As always, my tips are strictly advice from my own personal experience and research, and are never by any means meant to replace the counsel of your healthcare provider.  Those guys have the title "doctor" in front of their name for a reason! :)

Ok, enough with the legalities.  This week's tip is a simple boost to your current weight loss efforts, but perhaps one of the hardest to follow for many people because of the habits they have created.  Ok.  Ready for it?  Stop drinking your calories.  Just stop!  You'd be surprised how quickly the calories add up over one year alone.

Now, I can almost HEAR the whines and grumbles of protest from you soda and Starbucks people, and I'll be honest, I ADORE Chai Tea from Starbucks, but stick with me for a moment while I try to get you to see the wisdom in my advice.  Maybe the numbers will convince you, or perhaps shock you enough to consider down sizing from a Venti to a Tall. ;)

Current research suggests about 3600 calories equals one pound.  Let's consider a can of Coke.  There's 140 calories in one can.  Now, let's say you're the person that justifies this drink by saying you only have one per day.  Ok.  There's 365 days in the year.  Multiply that by our 140 calories consumed daily from soda and you get 51,100 calories that year.  Divide that by 3600 calories in a pound, and you're left with over 14 pounds attributed to soda in that one year alone.  Now, lets consider the popular Vanilla Latte from Starbucks, sporting 390 calories in a Venti serving.  That's 142,350 calories in a year (if consumed daily), which is a scary 39.5 pounds! Yikes! How many hours on the treadmill would THAT take to neutralize?

Now, one of my calorie counting clients argued that even with her daily drinks, she figures those calories into her daily allotment, and I argue right back that she's easily surpassing her allotment of carbs and/or sugars despite the number of calories.  And as I've mentioned in previous segments, it's not always as simple as calories in versus calories out.  Why not fuel your body with nutrient packed calories instead of empty calories?

Consider that and check back in with me for next week's thought!  In the meantime, follow me on Twitter @babyfacemma or on Facebook at Maureen Baby Face Riordon for more tips and advice on both nutrition and fitness or feel free to email me your specific questions to  Until next time, enjoy your week!

Sunday, March 17, 2013

Bec "Rowdy" Hyatt: Happy to be the Hero, Villain, or Underdog

23 year old Australian Fighter, Bec "Rowdy" Hyatt is winning the hearts of fans worldwide as if that itself were a profession.  After speaking with her, it's no wonder why.  Called "Rowdy" for both her appearance and personality, she gave me the most enjoyable interview I've ever done with a fighter.

Having started training only three short years ago, originally in kickboxing as a means to lose weight, Hyatt is already 4-2 in her professional MMA career with over 28,000 followers on her Facebook page.  The rise in attention came immediately after her first fight despite having lost via knock out.  She good naturedly recounted how she gained more internet popularity after that fight than the winner did, "which has always made for a good giggle among friends." Hyatt said.  After signing her fight contract this past November with Invicta Fighting Championships, her fan base has quickly spread worldwide.  "I'm addicted to this sport, have dedicated the past three years of my life to it, and I want it to define me as a person, so it was only natural to aim to climb the highest mountain." Hyatt said in response to what fighting for Invicta has meant for her career.  "Despite the loss, I feel I have gained a lot from the experience, both from a fighting and exposure point of view, and now that I actually know what its like to go five championship rounds only six fights into my career, make no mistake that I will be steamrolling towards my goal of earning another title shot. I'm hungrier than ever and can't wait for my next title fight."

I started following Hyatt during the lead up to her fight on Invicta 4.  I was absolutely fascinated by her already large and ever-growing fan base, and being a fighter myself, had to know her secret.  However, my ulterior motive quickly turned to simply another genuine fan as her perky and often hilarious posts began making their way onto my daily newsfeed on Facebook.  When I asked her for the interview, she was quick to respond and despite the hundreds of requests she's received, she was very appreciative of the request.  And in that lies part of her charm.  "I respond to over 100 messages daily for example, and have no problem doing so, as without my supporters, I wouldn't be where I am today!" she said as we discussed the way she interacts with all of her fans, something you simply don't see a lot of as fighters begin to gain more fame.  The fact that she can relate to so many different walks of life makes her very approachable as well.  Always smiling, attractive, a mother of two, formerly overweight, and decked out in both tattoos and piercings, there aren't many who can't relate to some part of her personality.

Her willingness to use her notoriety to participate and help out charity organizations and causes, makes her no less lovable   Her sports bra raised the fourth highest amount of money in the recent MZ & Emmers Sports Bra Auction event that many female fighters gathered together to help raise over $5300 to help benefit breast cancer awareness.  "All an event organizer needs to do is shoot me a message across any of my social networks", Hyatt said in response to whether or not she plans to participate in more charity events.

I hadn't heard of Hyatt prior to Invicta 4, so I asked her how Invicta had found her.  "It's hard NOT to find me, and I work hard to make sure it's that way! MMA isn't just about training and fighting, and anyone that ignores the promotional and marketing side of the sport will always miss out on opportunities."  This led me to finally asking how she does it.  At the young age of 23, this fun-loving Aussie has the art of self-promotion figured out.  How does she get so much attention so early in her career from fans, sponsors, promoters, and media alike?  "I knock on doors, and if nobody answers, I kick them down!  Self-promotion is key to being successful in this sport, and unless YOU are willing to make people care about who you are, when you're fighting, and where you want to go, can you really expect anyone else to care?  Attention is everything.  It's opportunity and money, and nothing brings attention like hype or controversy.  I have no problem firing up the hype train leading into my fights, calling out a fighter, or saying something that will catch headlines because as long as people are talking about me, the promoters, fans and sponsors will care.  I believe in my own abilities and I don't need anyone else to, so I'm happy to be the hero, villain, or underdog.  At the end of the day, as long as people tune in to watch me fight, whether it's to see me with my hand raised or to see me laying unconscious on the canvas once again, the fact that people are tuning in is all that matters to me.  MMA is sports entertainment, and promoters more often than not care more about your ability to promote and sell tickets than your ability to fight, so if you think that when you sign a fight contract that your only job is to train and fight, good luck trying to draw attention, future opportunities and a fan base for yourself!"

And Hyatt meant it when she said she has no problem firing up the hype train.  Watching the comments fly as she leads up to her next 115 lb fight against 5-0 Jasminka Cive, has been nothing less than entertaining and attention drawing.  Having already dubbed her opponent "The Sphincter" in recent news, she plans to prove something to Cive's fiance who has reportedly been doing his own amount of trash talking leading up to this fight. "I'm very much looking forward to punching a hole in her face for him." Hyatt said as we finished up our interview earlier tonight. And her 28,000 fans and supporters are looking forward to seeing what she does next inside that cage on Invicta 5 coming up in less than three short weeks on April 5th!

As Hyatt repeatedly pointed out in our conversations together, she wouldn't be where she's at today without all of her fans and supporters.  "Thanks must go out to my awesome gym Impact MMA in Capalaba, for all the work they've put into me, along with Integrated MMA in Stafford and Danny Galvan on the Gold Coast. Thank you to my fantastic new sponsor Americana MMA for jumping on board to support me!"

Whether you love her or hate her, Bec "Rowdy" Hyatt "aims to entertain"!  For the most "Rowdy news" follow her more active account on Twitter @RowdyBec, or if you're a Facebook junkie like myself, you can find her at Find out what she'll say next, its sure to bring a laugh!

Sunday, March 10, 2013

Eating For Recovery

I've been doing research lately on altering your diet to promote recovery from not only your workouts, but from injuries as well. The saying: "you are what you eat", is actually true! When we digest food, we take all the nutrients out of it to then feed our cells and allow for new cell growth. So as we slowly slough off our dead cells, the new cells take their place and in time, we literally turn into what we fueled our bodies with. So common sense would suggest how we feed ourselves dictates how well we recover from injury.

My best suggestion to people after working out, whether they're injured or not, is to eat as clean as possible.  We all like to cheat every once in a while and have that supreme pizza with extra cheese (some more often than others LOL), but right after your workout is not the time.  Now there are plenty of people out there that might disagree with me on this.  Some people have the argument that since your body burns through calories and carbohydrates most efficiently right after a workout, they believe that if you are going to cheat on your diet, post-workout is the best time so you burn most of what you just ate. I believe in feeding my body as cleanly and as balanced as possible though after I get done training so my body can get the most out of each training session.

When injury is a factor, and our bodies are being asked to re-knit bone and/or soft tissue, I believe a clean diet is more important than ever before from the very onset of the injury.  Studies have shown how malnutrition (meaning poor nutrition and not just a lack of food), can significantly delay injury recovery. First of all, injury is tough on both a mental and emotional level.  We often can't move as much as we're used to so as our cardio levels suffer, we start gaining unhealthy weight  and this is the last thing that's going to make us feel better about ourselves.

And more importantly, if our bodies are re-knitting bone, soft tissue, or connective tissue on a larger scale, we want to ensure we are giving our bodies the cleanest nutrients to choose from to regenerate that tissue.

On top of that, there are a few things you can alter in your diet to speed recovery   Obviously speak to your healthcare provider before starting any supplements, or altering your diet from any previously agreed upon diet.

All of that being said, when recovering from injury you want to increase your Vitamin C intake.  Vitamin C is very important during the healing process because it is needed to help repair tissues, and it produces collagen which helps make tendons, ligaments, cartilage, and blood vessels.

Increasing your Vitamin A levels as well is also important at the onset of the injury.  Vitamin A promotes the production of white blood cells.  These are the cells that are responsible for healing and ridding the injury site of damaged cells before we begin generating new cells.

Protein is essential in rebuilding strong muscles. Beginning at the onset of the injury, our bodies require more protein than normal to begin regenerating new tissue. The suggested number for daily intake of protein that is out there right now is roughly .8 - 1 gram of protein for every pound of body weight. During injury recovery, this number needs to increase. Especially in the case of surgery. Believe it or not, studies show that the metabolic rate increases as much as 30% after surgery. Protein is also what is responsible for maintaining muscle mass. If your injury recovery involves immobilizing a part of your body, muscle atrophy is a concern. Increasing your protein intake should help with muscle wasting.

Inflammation is actually part of the healing process, so while you don't want to increase inflammation, you don't necessarily want to eliminate it completely during the acute phase of injury either. However, since inflammation can cause further discomfort, eating anti-inflammatory foods will help decrease the continued increase of inflammation. Omega-3 fatty acids help reduce inflammation, and in some cases this nutritional approach addresses the issue better than toxin-filled pain medications (I actually swear by it now in place of ibuprofen) .  By reducing the inflammation and swelling in the area, you are reducing the amount of pressure being put on the injury site, which is typically a large contributor of pain in our healing process. Once you reduce this swelling and resulting pressure, you'll reduce the pain and discomfort as well.

Zinc is important as well. In fact, it contains more than 300 enzymes that our body utilizes for various functions. One of these functions relative to this subject is how zinc is responsible for helping in healing and tissue repair.

Injury can be devastating to anyone, but especially an athlete. The only option many athletes have is to simply  get better... and FAST! Following your post injury rehab strictly is extremely important. Alternative treatment methods post-injury are also massage therapy, acupuncture, and even chiropractic.Finally, don't forget your nutrition! Combine these things for one of the fastest recovery processes you'll probably ever experience!

Remember these weekly tips are advise only and are never meant to replace the counsel of your health care provider!

Follow me further guys! You can track me down on Twitter @babyfacemma. Facebook at or email me your health and fitness questions to!

Saturday, March 9, 2013

Nature's Cure

So what if I could offer you a miracle cure for an entire list of ailments, all without any side effects? It would be hard to turn down, right?  That's why I am especially excited about this week's little tip on nutrition. 

Have you ever heard of all the amazing health benefits of honey and cinnamon?  Well, it's well worth looking into because the list seems to go on and on, so get ready to jump on the band wagon with me!

First of all (and this part is REALLY important so read carefully), this only works with RAW, UNPASTEURIZED honey and CEYLON cinnamon.  This is important because once honey is pasteurized, it loses many of its healing elements.  And as for the cinnamon, the regular cinnamon you find in most cupboards and on most grocery store shelves isn't actually true cinnamon. It's cassia cinnamon, which if taken in abundance is actually toxic to the human system (YIKES!). 

So again, RAW, UNPASTEURIZED honey and CEYLON cinnamon. My suggestion: just buy both of them online in bulk so you can enjoy the savings since these are both about to become a daily staple for you :)

For the most part, you experience all the benefits this powerful duo has to offer by drinking the following tea two to three times per day (however, please note that certain ailments require different dosages of each or call for a different application process, so further research into the particular ailment you are seeking to address is strongly suggested in order to receive the most benefits possible). 

The tea:
1 tablespoon honey
1 teaspoon cinnamon
8 ounces warm water

Simply dissolve the honey and cinnamon into the warm water and enjoy! Please be sure to not use boiling water for the same reason you wouldn't want to use pasteurized honey. Once you begin heating the honey to a boiling point you start altering its properties and in some cases it can be altered for the worse. 

Here are a few things this daily tea can help with:
  • inflammation
  • low energy
  • athletic performance
  • weight loss
  • insomnia
  • colds and coughs
  • ulcers and other GI issues
  • digestion
  • arthritis pain
  • tooth ache
  • hair loss prevention
  • high cholesterol
  • infertility
  • immune system functioning
  • testosterone production
  • stomach cancer
  • bone cancer
  • ...... should I keep going? Or do you get the point? :)
And the best part (aside from the previously mentioned fact that this natural remedy is obviously toxin and side effect free), is in my experience, you start feeling the benefits within the first couple days!

So go buy your raw, unpasteurized honey and ceylon cinnamon, and start experiencing all the benefits this powerful combination has to offer!

***As always, these health/nutrition/fitness tips are advise only and are never meant to replace the advise of your healthcare provider!***

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Wednesday, February 20, 2013

What the *%#& is Pentathlon????

What is Pentathlon? It's the sport that survived wrestling in the Olympics. Still don't know what it is? Yeah. You're not alone. Its a sport that combines fencing, horse riding, swimming, running, and shooting, and despite carrying less popularity than wrestling, it will remain in the 2020 Olympics while wrestling is now dropped into the line with seven other sports that are applying for inclusion into the 2020 Olympics, along with karate and wushu.

Many baffled and outraged supporters of wrestling are asking the big question "Why?". Sadly enough, it came down to television ratings, ticket sales, and popularity (despite modern pentathlon showing 25 million fewer viewers). So despite this beloved sport being honored throughout junior high school, high school, and college, the exclusion from the 2020 Olympics came down to a lack of popularity. 

The next question in my mind is what will all the wrestlers do? With no career opportunities in the Olympics to work toward any longer, my curiosity is whether we will see a flooding of wrestlers enter the MMA scene in hopes of finding a career use for their years of dedication and practice through school. With many wrestlers such as Cain Velasquez, Matt Hughes, Randy Couture, Josh Koscheck, BJ Penn, Gilbert Melendez, Sara McMann, and Cat Zingano already having found a strong footing in the MMA world, the doors are wide open for these athletes who's strings have been cut lose long before they even had a chance to fulfill their ultimate dream.

While it is unlikely that the application for wrestling to be put back into the 2020 Olympics will be approved with such a recent exclusion, hopes are still held high by many as they await the outcome of this beloved sport, and one of the oldest displays of man versus man.

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Tuesday, February 19, 2013

Get Past the Excuses and Start Getting In Shape!

Getting into a new fitness routine is tough! Typically people struggle with trying to find the time to fit a new routine into their already busy schedule. Then as they start finding doubts and reasons they might not be able to do this, they start thinking about the money involved. And finally, they try a day or two and are faced with the reality of this new soreness they have to deal with.

So let me address all three of these points.

1. Time. Have you ever tracked how you use your day? Most people have several hours actually that could be put to better use. Whether its learning how to multi-task, or simply using your time more efficiently, its a pretty simple fix. If you're starting a home-based fitness routine, see where you can multi-task. For many people when they're starting out or when they want to give their current fitness a little boost, I suggest adding in crunches and weightless squats during their television time. If you're considering joining a gym, you can get A LOT done in one hour. Packing your lunch to eat at your desk so you can fit a workout in on your lunch break is another idea. Or of course, learning to wake up just a little earlier to go for a morning jog, which is a great jump start to your day anyhow.

The second excuse. Money. Okay, in the beginning, I agree. You have to "find" the money. But if you can tough it out for a couple months, you'll find that getting in shape and living a healthier lifestyle will actually save you money! Most people spend hundreds of dollars a month on eating out and social drinking. Think of your last bar tab. How many months of a gym membership would that have gotten you?  As you start working out, you'll notice the difference on how you feel when you eat poorly versus when you eat clean. You'll eventually stop eating out as much and drinking just won't be worth it anymore as you try to get through your workout the next day with a hangover.

And finally, soreness. This one isn't so much an excuse as it is a real deal. Anytime we start something new, there is a soreness that comes along with it. And I mean ANYTIME, because typically anything new has the potential to cause soreness.  Even if I'm in my peak fight shape, if I start a new routine that varies too much from the training I had been doing prior, I experience soreness as well.  A good example is a couple years ago when I went for an eight mile trail run the day after my fight. I was in my peak physical condition, but I don't run to prep for my fights so despite this, I experienced soreness for several days after that trail run because I asked my muscles to do something completely different than I had trained them to do over the prior six weeks.

So soreness is something that there's no way around. There are ways to reduce soreness like stretching, drinking water, getting the proper amount of rest, and feeding your body appropriately, but even if you do all these things you will still have soreness that you will be faced with for a couple weeks. From my experience, I find the magic number is three weeks. If you can tough it through 21 days, typically you will find the soreness will go away (or reduce to a level that's almost appreciated and sought after by most athletes), and you will then only experience it on occasion as you change up your routine.

Like I said, there are ways to reduce the level of soreness you will experience though. Drink plenty of water. The going suggestion on water consumption right now is 1/2 an ounce per pound of body weight. However, this can be extremely difficult if you are someone who rarely drinks water. So I usually have people start with the 64 ounces rule. Try your best to drink 8 glasses of water per day. If you already do this, start working toward hitting that 1/2 ounce per pound of body weight.

Stretch. Mostly what I see when people stretch is they aren't holding the stretch long enough to do anything other than increase circulation in the area (which isn't bad, but it isn't enough). It takes 15 seconds to stretch a muscle, and 30 seconds to re-educate it to a new length. So after exercising, hold each stretch for no less than 15 seconds, but aim for 30 if you can.

Rest. During sleep is when our bodies heal and recover.  So if you don't get enough rest after intense exercise, your body will take longer to heal. The amount of sleep a person should get is a topic of debate right now, but I personally believe we are wired to innately know if we need more sleep or not. What leaves one person feeling rested, might not be enough for someone else, so listen to your body and get the rest its asking of you.

Feeding your body well. Like I've mentioned before, if you don't fuel your body well, it won't run well. It won't heal well either. Make sure your getting a good balance of carbs and proteins and limit your alcohol intake. .

Please remember that these weekly tips are nothing more than advise from my own personal experience, research, and education and they are never meant to replace the consultation of your personal healthcare provider.

Feel free to email your personal questions about fitness, health, or nutrition to and I will do my best to get back to each one and choose one question to address next week on The Take Down Radio Show's weekly segment!

Wednesday, February 13, 2013

Better Luck Sticking to Your Diet

Sticking with a diet can be really tough! One reason is because people misuse the word as a verb (as in diet: to restrict) instead of using it as a noun, as in the types of food a person or animal eats on a regular basis.  So when I ask my clients to look at their diets, I just want them to look at what they're currently eating and find ways of healthier alternatives.  I don't want to use the word "restrict", because reverse psychology causes us to want what we can't have.  Instead, I want them to use "replace" certain goal-HINDERING food with different goal-ENABLING foods.

For example, most people struggle with a sweet tooth. Typically if we feed a craving with a healthy alternative, we find the original craving for what was probably a goal-hindering food disappears.  Next time you're craving a candy bar, try eating a banana instead.  They are high in natural sugars which is more likely what you're craving anyhow.  OR get a bite size piece of dark chocolate. Notice the words BITE SIZE though! :) It's often too difficult to discipline ourselves to only one or two squares of chocolate once we unwrap the entire candy bar (at least in the beginning), versus unwrapping a single bite size piece of dark chocolate instead.  

Eating a small amount of dark chocolate a few times a week is actually beneficial in lowering blood pressure, increasing blood flow to the brain and thus improving cognitive functioning, helps to protect against Type 2 diabetes, and is high in antioxidants which help to rid our bodies of free radicals.  So go ahead and enjoy a few pieces a week. 

Or perhaps you're the type that has a fondness for baked good instead of candy.  Next time you think of buying that chocolate cake (which, by the way, is full of 235 calories in even a small piece), consider choosing angel food cake topped with fresh strawberries.  A piece of angel food cake has only 72 calories compared to the 235 found in chocolate cake. And feel free to be generous with the strawberries because half a cup of fresh, halved strawberries holds only 49 calories.

See? You don't need to "restrict". Just simply "replace" with healthier choices that are just as enjoyable and satisfying to your cravings, yet more conducive to your health goals. :)

Monday, February 11, 2013

Wow! What an incredibly busy and EXCITING two months coming up for FusBoxe Mixed Martial Arts and Fitness! We have over 18 people in camp right now between grappling, Sanda, and MMA! Our team is building and word is spreading about our competitors!

February 22, 2013: Cameron Sandoval will be looking to add his second win to his MMA record of 1-0.

February 23, 2013: In the morning we have multiple competitors hitting the mat for the Fight to Win tournament at the National Western Complex in Denver. Chris Sawyer, Gage Garcia, Michael Wilder, Shane Record, Chloe Anderson, Colten Miller, Nico Carje, Miguel Munoz, and Kael Kensak will all be representing our team.

The day isn't over after that though. As is the way with the FusBoxe team, we'll take on new competition opportunities simply to broaden our horizons! We have multiple fighters competing in the Denver ICMAC Kung Fu Taichi Wushu Championships. I will be competing alongside my teammates Gareth Kensak, Lamar Williams, Justyn Montoya, Hunter Glass, Jose Cocoa, and Patrick Light.

March 9, 2013: I will be heading out to Illinois to try out for a five fight contract with XFC! While I'm gone, FusBoxe MMA will be putting on our two day knife defense seminar, which we already  have almost completely full on registration!

March 22, 2013: I will be fighting on the Ring of Fire card at the First Bank Center in Broomfield.

March 23, 2013: Eubaldo Lovato will be doing his MMA debut at the PPA Event Center in Denver for a charity event!

March 30, 2013: I will be competing at the BJJ Super Cup along with several of my other teammates although we are still waiting to release the full list of competitors.

April 26, 2013: I will be returning to Kansas City to fight for the 145 title for Blue Corner, LLC.

Whew... that's it for now. HOWEVER, May is already in the works and I'm crossing my fingers. I'm not releasing any details yet, but so far it involves crossing the ocean ;)

Please contact any of the above fighters to come out and support us at these events! Or you can get in contact with me for any of the events for more details and tickets! :)

Tuesday, February 5, 2013

Jump Start Your Weight Loss Goals

Hi guys! So, I'm the Program Director at FusBoxe Mixed Martial Arts and Fitness in Westminster, Colorado (one of the many hats I wear), and a common question I hear from our new members that come to us to get in shape is, "Now what?".  They have their gym membership, but are often unaware of what they should be doing outside of the gym to help jump start their weight loss goals.  I think this is probably a question many people have regardless of their chosen fitness pursuit.  What do they do before and after they pick up those weights, or hop on that treadmill?

First, water.  I can't stress the importance of water enough.  Water keeps our muscles hydrated and pliable, flushing toxins, and reducing soreness.  Picture a sponge in place of our muscles.  If you try and bend it when dry, you will find it is difficult to move, and in some cases might even break apart.  Now, add water.  The more water you add, the more pliable the sponge becomes.  This is similar to what our muscles experience.

Second, eat breakfast!  Breakfast is what jump starts your metabolism for the day, and you don't want to wait until noon to do so.  Many people habitually skip breakfast, thinking skipping a meal will help with their weight loss goals.  However, this is absolutely NOT the meal to skip.

Next, take into consideration the size of your meals.  Americans have it all wrong.  We skip breakfast, go out with our friends and have a big lunch, then go home at the end of the day and eat a huge dinner.  Remember what food is for though.  It's to fuel our bodies.  We don't need that many calories to fuel our bodies for sleep.  Instead, we should have a large breakfast to let our bodies know what pace of metabolism we're setting for the day, a medium lunch, and a small dinner at the end of the day with a few healthy snacks thrown in between throughout the day.

Another tip is to remove carbs after lunch.  Again, carbs are our fuel, and there's no need for them after lunch.

Lastly, don't drink your calories.  Juice, soda, dessert coffees, etc., are full of sugars and useless calories.  Save your calories for a healthy snack that will better fuel your day and keep you feeling full and satisfied longer.

Try changing these few simple things and watch what a difference it will make in your weight loss goals. :)

Tuesday, January 22, 2013

February Brings a New Fight Promotion to Topeka

Here you go MMA fans! A new fight promotion is debuting in Topeka, Kansas with a card full of MMA fights. Gladiator Fighting Association (GFA), headed up by Scott Heston and Greg Gathers, is set to put on their first card, Organized Chaos, at the Topeka Performing Arts Center on Saturday, February 2, 2013 with yours truly on the card! :) Despite being their first card, GFA is going at it full throttle with a packed 12-fight card featuring Ryan Garrison and Steven Nichols fighting for the GFA 185lbs Championship Belt as the main event. The first fight of the night will begin at 7:00. However, with this sure to be a full event for local MMA fans, spectators are encouraged to show up early when the doors open at 6:00. To give you a glimpse of the night, the full card is as follows:

Ryan Garrsion (HGA) 5-3 vs Steven Nichols (Sooma) 4-2 for the GGFA 185lbs belt
Bryant Speer (HGA) 3-0 vs TBA at 170lbs
Gary McPhearson (HGA) 2-0 vs Cody Moore (FusBoxe) 1-0 at 160lbs
Brett Simmons (HGA) 0-0 vs Ryan Calderwood 0-0 at 135lbs
David Butto (HGA) 0-0 vs Matt McDonald (HDMMA) 0-0 at 160lbs
Maureen Riorodn (FusBoxe) 3-2 vs Tabby Patterson (HGA) 1-0 at 145lbs
Chris Ewing (HGA) 1-0 vs TBA at 185lbs
Nadia Nixon (Somma) 5-5-1 vs Crystal Joran at 115-120lbs
Zak Kennedy (HGA) 0-0 vs Chris Letcher 0-0 at 125lbs
Decker Duran 3-1 vs Bryce Bolinger 1-0 at 150lbs
Max Sanchez (ATA_ 0-1 vs Duarice Star 1-2 at 145lbs
Billy Batson 0-0 vs Jesse Thatcher (Premier) 0-0 at 125lbs

Can't wait to meet the fighters? Weigh ins for Organized Chaos are Friday, February 1, 2013 at Topeka Harley Davidson at 7:00 and are open to the public.  Fans are encouraged to come out and support the fighters as they step on the scale and square off!

After the 185lb GFA Championship Belt is won, the entertainment doesn't stop there! The officeial Organized Chaos after party will be held at The Lazy Toad Restaurant, Sports Bar and Lounge in Fairlawn Plaza.  Head on over after the fights as the fun continues!

Don't have your tickets yet? You can get them at or  For further information about Organized Chaos or Gladiator Fighting Association, you can get in tough with Scott Heston or Greg Gathers via email at or head on over to Facebook and give them a quick "LIKE"!

Wednesday, December 26, 2012

Female Fighters Tossing in their Bras to Support Breast Cancer Awareness

Have a thing for bras? Like female fighters? What if I told you that you could get your hands on a female fighter's bra WITHOUT getting punched in the liver? Enticing? Well, it can happen on December 30, 2012.

A few weeks ago I was contacted by Dave Bayer with MZ & Emmers, asking if I would be willing to donate one of my fight or weigh in bras to be auctioned off to help support breast cancer.  Now, to be honest, this isn't the first time I've been asked to part with a piece of my weigh in or fight outfit, but this was certainly the first time it was for a good cause.  I was immediately on board and after speaking with Dave a little more about his organization, I was happy to do whatever I could to help. Here is his story...

"Back in 2010, a brand new women's professional soccer team came to Atlanta.  Early on, my wife Carey and daughter Emma, developed a friendship with one of the players, McCall Zerboni.  McCall became a sports role-model for Emma.  As things progressed, she became like a member of our family.  One night over dinner, I asked her about a tattoo she has of a pink ribbon and butterfly.  She explained it was to honor an aunt who had succumbed to breast cancer fairly recently.

"The next day, the wheels started turning in my head.  I thought it would be nice to do something together for breast cancer.  Eventually, I found a local festival, and we set up a booth with some of the soccer players.  We raffled off some soccer items and raised $300.

"That success gave me the desire to do more, and create something we could call our own.  The idea of autographed sports bras came from the Brandi Chastain 1999 World Cup celebration, and of course the obvious connection of bras to breasts.  I thought it would be unique.

"Thus, MZ & Emmers was formed.  MZ is what we call McCall and Emmers is her nickname for Emma.

"The first auction focused strictly on the soccer world.  With the help of McCall's connections, we collected 84 sports bras from professional players.  Since it happened during the World Cup, and we had most of the Canadian National team on board, we even had newspaper coverage in Berlin.  All 84 of the items sold, and we raised $4400.

"It was time to expand.  I decided to include the entire women's athletic world.  I sent out over 1100 requests and ended up with 247 bras.  We had Olympians, Paralympians, softball players, dancers, race car drivers, etc.  The April 2011 auction raised over $12.500.

"As we mention to people, we are just a small family trying to make a big difference.  Our number one goal is of course, breast cancer awareness... number two is the empowerment of women, and our number three is a selfish one.  We wanted to introduce Emma to the concept of helping others.  She is only six.  Her involvement now is doing videos for our Facebook page."

To date, MZ & Emmers has received bras from Glena Avila, Julie Kedzie, Katalina Malungahu, Lackey Schuckman, Sarah Moras, Tecia Torres, Vanessa Porto, Ashley Cummins, Michelle Waterson, Nicdali Rivera-Calanoc, Cheryl Chan, Felice Herrig, Vanessa Mariscal, Cassie Rodish, Ayaka Hamasaki, Sara McMann, Hitomi Akano, and mine is in the mail.

If you are interested in bidding on any of the above fighters' bras to help support breast cancer awareness, the auction starts December 30, 2012 on Ebay!  Follow MZ & Emmers on Facebook to receive updated information on the auction.  You can find them and LIKE their page at  You can even do your part to help support breast cancer awareness by SHARING their page as well to help get the word out before the auction begins. Thank you!

Joining Sacred Ground AG to Start the Year Out Right!

Now that Christmas is over (pause.... to let out a sigh of relief) its time to start planning for the new year. 2012 was full of new goals and new accomplishments and I'm excited to make 2013 even better. A few months ago I was speaking with Michael (my trusty better half.... we swap who gets to be the hero and who gets to be the sidekick based on the situation of course) and I was telling him I wanted to do something special for New Years. Most people spend New Years in a bar somewhere, and something special means upgrading to a hotel party or perhaps venturing downtown. Not for me though. I want to start the year out LIVING. I asked Michael if we could start the year out on a mountain. I want my first day of 2013 to end positively, absolutely, EXHAUSTED.

SO. We're joining Sacred Ground Athletic Gear and Fus Photography to climb Long's Peak on New Year's Day. This is perfect! Last year for Christmas I got brand new crampons and an ice axe. For my birthday I received new snow shoes. And for Christmas this year I got a new coat, new snow pants, new (super cute by the way) hat, and new warm gloves. Everything has fallen in place perfectly to start the year out right!

So this will be another adventure marked off my list of "must do's" and a GREAT way of cross training as I start prepping to step back into the cage in a couple months after healing up from my broken hand. I couldn't think of a better place to cross train!

Saturday, December 22, 2012

MMA: Lacking Professionalism

Fighters chest bumping their opponents at weigh ins... The winner trash-talking their opponent even after the fight is over... And fighters flipping off their opponent in the middle of the cage?!  I know we are fighters, but does that mean we have to behave as unruly thugs?  After watching the Diaz vs Henderson fight a couple weeks ago, it is no surprise to me that the sport is still misunderstood by many spectators as no more than a "legalized bar fight".  When Diaz decided to flip off Henderson during their fight, I wonder if he realized that his action reflected on all of us who have decided to pursue this sport as a career. And if he did realize this, did he even care?

Let me clear something up for fighters and fans alike.  Our opponents are not "bitches" or "assholes" that need us to "beat their ass" as if we are in some bar fight because "that bitch slept with my boyfriend" all Jerry Springer style.  When we step into that ring, cage, or onto that mat, we do so as athletes against fellow athletes that spent weeks preparing for the competition, as did we.  In those weeks we sweated, worked through pain, and dieted harder than many people would even consider.  We sacrificed time with family and friends.  We allowed ourselves to enjoy the intense highs, and doubted ourselves in the lowest of lows.  We worked through all of that to find ourselves in the end, facing an opponent who did the same.  If it was not for our opponents, we would not be able to do what we do.  Our opponents deserve respect for at least that much.  While many athletes have to build up anger for their opponent to be able to get in the ring and bring the fight to their top potential, that does not mean we cannot still conduct ourselves in a professional manner, and once the fight is over, I can think of no excuse to not be cordial.  After all, it is simply an athletic competition, nothing personal, and at the end of the day, it's only business.

My hope is that a more professional conduct will become the norm within our sport.  I believe fighters, promoters, sponsors, and gyms alike would all benefit much more from this change as the sport would definitely be recognized on a more global level as just that.  Many people involved in the MMA community would like to see MMA be recognized as an Olympic sport.  My belief is we must first learn to conduct ourselves in a more professional and athletic manner before any such considerations will take place.

Sunday, November 25, 2012

New FusBoxe Schedule

Finally!!! The new schedule for FusBoxe Mixed Martial Arts is done.  A lot of people have been asking what our new hours were going to look like, and I appreciate everyone's patience as we got the schedule built. I can't believe how complicated building a schedule can be!

We expanded our hours, juggled the current classes to better fit the varying schedules of all our students, and added a new youth striking program. The youth striking program is completely separate from our current youth programs and focuses on striking only. We've had quite a few parents asking for this and almost ALL of our Future Fighters kids begging for it :)

Without further adieu...

Monday:     Noon - 2:00 MMA/Sambo
                   5:00 - 6:00 Adult Conditioning and Kids Strike
                   6:00 - 7:00 Grappling
                   7:00 - 8:00 Striking
Tuesday:      Noon - 2:00 MMA/Sambo
                    4:30 - 5:00 Baby Boxers
                    5:00 - 6:00 Adult Conditioning and Future Fighters
                    6:00 - 7:00 Striking
                    7:00 - 8:00 Grappling
Wednesday: 5:00 - 6:00 Adult Conditioning and Kids Strike
                    6:00 - 7:00 Grappling
                    7:00 - 8:00 Striking
Thursday:     Noon - 2:00 MMA/Sambo
                    4:30 - 5:00 Baby Boxers
                    5:00 - 6:00 Adult Conditioning and Future Fighters
                    6:00 - 7:00 Striking
                    7:00 - 8:00 Grappling
Friday:         5:00 - 6:00 Adult Conditioning and Kids Strike
                    6:00 - 8:00 Fight Team Training (this is not open to the public and is for competition team only)
Saturday:     11:00 - 12:00 MMA/Sambo
                    12:00 - 12:30 Baby Boxers and Open Mat
                    12:30 - 1:30 Future Fighters and Open Mat
Sunday:        11:00 - 1:00 MMA/Sambo

The Open Mat scheduled on Saturdays from 12:00 - 1:30 is open to the public and FREE. Current members please feel free to bring a friend, and interested non-members please feel free to join us for open rolling!

We will be opening the new facility the first week of December when we get back from the Kansas City fights (wish Lyanne, Cameron, Bo, and Cody luck!). Keep an eye out in the next few days for the official opening date. :)

Monday, November 19, 2012

2012 Best in Colorado MMA Awards

Its that time of year again! The third annual Best in Colorado MMA Awards voting polls have now opened! I am very excited to announce that FusBoxe Mixed Martial Arts has two fighters up for nominations again this year. Maureen "Baby Face" Riordon (yeah that's me!) and Todd "Captain America" Meredith are both up for awards!

Meredith is up for THREE awards this year! Yeah. Three! What a guy. FusBoxe is VERY proud of both his efforts and accomplishments over the last several years since starting his training with us. Meredith walked in our doors the summer of 2009. He tore through his amateur career undefeated and is now 2-1 as a 185 lb Pro.

Meredith has been nominated this year for Fight of the Year for his match up against Adam Stroup that brought him his second win. Wow. What a match! You can watch it here Even were Meredith not my teammate there is no denying what an exciting fight this was.

His second nomination is for Chin of the Year. Again, watch that fight closely. In the first round Meredith took quite the strikes and still managed to find good position and come back each round clearly stronger than the round before. I've seen less powerful hits drop fighters before.

His THIRD nomination is for Comeback Fighter of the Year. Meredith started his Pro career off with an unfortunate loss versus Jason "The Dragon" Lee. One year later, on January 27th, 2012 Meredith returned to the cage at the same venue to face Derek Moralez and put on a great display of his training efforts before coming back even more exciting for the Stroup fight. Watch "Todd Meredith is Back"

And this is the second year in a row that I have been nominated for Female Amateur Fighter of the Year! I am so honored to receive the nomination again and this year I worked hard!

January: Riordon vs Kautz, kick boxing rules. I won by unanimous decision.

February: Riordon vs Bradshaw, MMA. I lost by unanimous decision. Not to take away anything from Bradshaw for I feel she is a VERY tough opponent, but I fought this entire match with a fractured shin.

July: Riordon vs Waldroup, MMA. I won by TKO 1:42 in the second round causing Waldroup to turn her back.

September: Riordon vs Magness, boxing rules. I lost by split decision.
                  Riordon vs Welsh, MMA. I won by TKO bringing home the belt for the 135 lb title. Yes, I fought twice in one night, accepting the second fight on an hour's notice.

October: Riordon vs Sigala, MMA. I lost by unanimous decision after breaking my second metacarpal clean in half, halfway through the first round and continuing to fight all three rounds.

I trained this year. I trained HARD. And I fought this year. I fought HARD. Two fights on broken bones and two fights in one night.  If I have earned the fan's votes for Female Amateur Fighter of the Year I will be very content!

Please take a moment to cast your votes here! I hope you will consider both Todd "Captain America" Meredith and Maureen "Baby Face" Riordon when you vote! And if you feel one of us is deserving of it, please be sure to enter our name at the very bottom for the Fan's Choice Award as well!