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Baytown Instructor Highlight—  Frost Murphy


Birth Place: Houston, TX

Profession: Martial artist

What classes do you teach: Jiu JitsuMMA, and Kickboxing

What martial art(s) have trained in: Jiu Jitsu, Kickboxing and MMA

Number of years of training martial arts: I started training in the summer of 1998

When did you start teaching at Elite MMA? I started teaching full time at Elite MMA in 2007

What is a memorable moment for you at Elite MMA? Being asked to teach my first class was memorable. I was sweating more than if I had been doing the class!

In your own words why do you enjoy Elite MMA? Elite MMA is a place that allows me to affect people’s lives in a positive way through the learning and teaching of Martial Arts.

Do you have any martial arts accomplishments that you are proud of and why? I have competed on a local, state and world level all throughout my Martial Arts career. There is not one victory or achievement that I value more than another. I'm proud of the fact that I have been consistently competitive for more than a decade and I look forward to the future decades of keeping my body, mind and spirit in shape for the next struggle.

Are there any professional accomplishments that you are proud of and why? Our gym was wiped out by Hurricane Ike. I was proud to see a group of dedicated people all pool together to re-build after the flood.

Any sports/activities that you participated in that you are proud of? I was an all district track and football athlete in high school and ran track and trained Jiu Jitsu in college.

What hobbies do you enjoy and why? I enjoy hunting and fishing and building new things. These hobbies keep my mind working while enjoying some fresh air.

Any memorable family moments that you would like to share? I had the privilege of working with my parents for a few years. It was nice to be able to spend time and learn from them on a professional level.

5 Tips to Avoid the Freshman 15

As summer turns into fall, it is almost time for new freshman to start their college life. The college experience is definitely an exciting time full of newfound freedom and choices. If you are like me, one of the highlights was definitely the dining hall all-you-can eat buffet (what can I say, I love to eat!). Unfortunately, that of course leads to the dreaded “Freshman 15”, the weight you put on from all of those 1am pizza runs. While its not really 15 pounds, weight gain doesn’t happen overnight, freshman typically do gain body weight – more than 9 pounds for men and over 4 pounds for women. Studies have also shown that freshman experience weight gain 5.5x the rate of the general population. How do you avoid the Freshman 15?  Here’s 5 things you can do to steer off that extra weight gain (and maybe learn a few things for Biology 101 along the way!)

1. Practice Portion Control with Dining Hall Food

Many colleges have been working hard to make meals that excites and satisfies their students.  Unfortunately, the food that excites satisfies your average college student is usually very high in calories. On top of that, dorm food doesn’t come with nutritional fact labels, so it can be a challenge to know what’s in the food you’re being served, and very easy to over consume calories and gain weight.  For example: 1 standard slice of pizza contains 285 calories. Eat three and you’re already almost halfway to 2,000 calories. A 12 oz can of cola contains 140 calories. Your standard large 32-ounce cup of cola contains 290 calories. A single-patty, basic cheeseburger contains 330 calories. However, the burgers offered by many dorms and fast food vendors can be much bigger, and much higher in calories.  A Big Mac, for example, contains 540 calories.

With the buffet style used in many dining halls, it can be very easy to consume more than you intended. While it can be challenge to eat less in the dining hall with so many great options, one strategy you can employ is portion control. Portion control helps you become more aware of how much you are eating, and is a cornerstone of any weight management strategy. Start your meal with some healthy options from the salad bar like leafy greens, eggs, and other vegetables to make yourself a nutritious salad. This will ensure that consume enough vegetables in your diet. But make sure you avoid high calorie salad dressing or bacon bits. When you do go for that pizza, take one slice at a time. That way you won’t be compelled to finish everything on your plate.

2. Beware the Calories in Alcohol

We just want to say we don’t condone underage drinking, but if you do happen to be in presence of alcohol please remember this rule of thumb. For many college students, calorie counting is the last thing they are thinking about when they drink. However, alcoholic beverages are very high in calories.  So high in fact, that ale was actually a large source of calories among peasants the Middle Ages (remember this for your Intro to Western Civilization midterm!)Here are the amount of calories you will find in your favorite college bar drink:

  • 1 pitcher of beer contains 1,156 calories – more than a single slice of bread
  • 1 Vodka Redbull drink contain 112 calories
  • 1 Jager Bomb shot contains 144 calories

The only thing easier than drinking these calories is forgetting that you drank them; however, your body composition doesn’t forget.  It keeps track of everything, and according to the CDC, it’s the calories that you consume over a 24-period that contribute to body weight gain or loss.  That means adding on 1,000 calories after dinner still counts; whether you remember them or not. If you do choose to drink, make sure you limit yourself as much as possible to avoid weight gain!

3. Don’t quit being active!

In high school, many people are involved with sports.  However, at the college level, it can much more difficult to be involved in school athletics as college sports are fiercely competitive.  Priorities change as well; many first year students find new interests and devote more time to other activities, not the least of which is their schoolwork. Although not everyone was a former student-athlete, this point is just one part of a greater trend amongst college students: the average student steadily reduces their physical activity time by 6% from the first semester of college through their seventh semester. There are many ways that a student can be active and burn more calories throughout the day. It just takes a little creativity. Start with these tips to increase your activity level:

  • Always taking the stairs instead of the elevator
  • Taking exercise breaks to break up long study sessions
  • Doing pushups or sit ups in between watching TV shows

By finding ways to increase your activity level, not only can you avoid the Freshman 15 you might even experience some weight loss!

4. Keep Healthy Snacks In The Dorm Room

Staying up late and burning the midnight oil is a classic college stereotype that is all too true for many college students today.  Staying up later means eating later, but the later the night goes on, it can be a hassle for a student to cook a healthy meal in their dorm.  The easy solution? Grab a bag of chips or cookies from the campus store. These unhealthy snacks can contribute to extra body fat, especially if you aren’t trying to limit your high calorie food intake throughout the day.  However, it’s fairly easy to replace these with healthy options. Here’s a couple high-energy snacks that won’t add on the extra pounds:

  • Almonds and Walnuts
  • Fat-Free Yogurt
  • Turkey Jerky
  • Fruit, like Apples and Bananas

5. Stay Positive!

College is a time of many changes.  For the first time, many students are making many decisions for themselves. Many of them are also getting used to living with complete strangers, which may lead to conflicts and increase stress. High levels of stress can lead to overeating to cope with anxiety, and although this stress-coping strategy affects both sexes, it is particularly prominent with among women.  For female students who already have a history of eating to cope with stress, stressful situations that arise in college trigger binge-eating much more than with women who don’t have any history of binge eating. Stress management and coping with stress is an important lesson that many people learn in college (although it is a lifelong pursuit).   The transition from high school to college is also compounded with the transition from adolescence to adulthood, making the four years in college potentially a turbulent time in many people’s lives. Instead of snacking when you’re stressed, try healthy activities to help you cope with stress.  If you’re feeling overwhelmed by schoolwork or distracted by other personal problems, exercise has been shown to promote feelings of mastery and self-efficacy, which can help you cope with stressful situations.

These tips aren’t just good for avoiding the Freshman 15 your first year in college; they’re good for anyone interested in weight management or weight loss! Follow these tips to avoid the Freshman 15 – practice portion control, beware of the calories in alcohol, stay active, eat healthy snacks, and manage stress – and unwanted weight gain will not be part of your first year experience. Good luck to this year’s freshman class and get ready for some of the best years of your life.


Kingwood Student Highlight - Melissa Salmeron

What is your name and age?

Melissa Salmeron age 37

When did you join Elite MMA?

January, of this year

Why did you decide to start taking martial arts?

My kids train here and I would always come to watch so I decided to join.

In the past what had caused you not to take martial arts?

I’m a single mom and I work alotso I didn’t have a lot of time.

Is this your first time taking martial arts and what classes do you take?

Yes, this is my first time taking a martial art and I’m taking Kickboxing and I love it.

If you had any concerns about joining Elite MMA, what helped you with your decision?

I was not to comfortable with myself and I just felt like I would not be able to keep up, but the Coaches and people here in general have been amazing in helping me feel welcome and have always made me and my kids feel apart.

Since you have been part of Elite, please share what you have been able to accomplish?

Since starting KICKBOXING I have been able to lose 30 lbs. And I feel so much better about myself.

Anything else you want to share with someone who is looking to get involved with martial arts or looking to change their current lifestyle?

Don’t Hesitate, just do it!

In your own words why do you enjoy Elite MMA?

I enjoy the people. Community at Elite emphasizes being of service to others. Being a part of a group that supports God's principles. Being in a community that strives to help one another is awesome. While we challenge and grow ourselves inside martial arts training, we do large group fundraising and volunteer projects to aid the community in a variety of modalities: child abuse prevention, youth education, women's shelters, medical fundraisers, prevention of childhood obesity, blood drives, and much more. The biggest opponent any fighter can take on are challenges like these, fighting in a cage is just training to condition ourselves to take on the larger challenges life will bring to our families, friends, and community.

Greenway Student Highlight - Ryker Workman

What is your name and age?

Ryker Workman,I am 15 years old

When did you join Elite MMA?

April-May of 2017

Why did you decide to start taking martial arts?

I started with my brothers and after they stopped, I kept going and I fell in love with it.

In the past what had caused you not to take martial arts?

I took a short break to try other spots to see if I was good, and the results weren’t pleasing. That’s when I knew that Martial Arts was meant for me.

Is this your first time taking martial arts and what classes do you take?

This is not my first time taking martial arts. I do mainly BJJ, but I will also do some boxing once a week or so.

If you had any concerns about joining Elite MMA, what helped you with your decision?

I was concerned that Elite was going to be a gym where people came to just to make themselves better, and not care about one another. I found that I was very wrong shortly after joining.

Since you have been part of Elite, please share what you have been able to accomplish?

I have been promoted not just to a high rank in BJJ, but the people in both kids and adult classes have help me bring my mindset to a much higher level than a regular 15 year old.

Anything else you want to share with someone who is looking to get involved with martial arts or looking to change their current lifestyle?

If you are looking for a place that you can come and burn off some steam from your day being, at work or school, with a drive to learn self-defense but also have fun and enjoy every second of it. Then Elite MMA I the place for you. We have something for everyone, and although it may seem hard at first and there may be points when you want to quit, but all I will tell you is that if you stick with it you will be very content that you did.

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