Archive for the ‘Physical Health’ Category

Cliche New Years Resolutions

These are all good goals, But are they objectively achievable and enjoyable in your life. If you really want them to be, they can be.

Another year has passed and its time for another cliche post about the new years and what to do. Cliches are annoying because they just remind us of things we know but often refuse to accept. Sometimes boring is boring because it works and though we love being creative as it makes us feel special we really should just stick to the cliche because then it would not only be easier but we might actually see more results.

As it is the end of the Christmas week, and moving into the new years its time for those cliche new years resolutions. So in the Cliche, Christmas and New Year spirit lets take a look at some cliches to help guide for the New Year.

The first cliche is to remind you of one of the UTKM Core Principles,

“We never stop learning and growing”

this means no matter what your goals, dreams or wishes for the new year are so long as you learn something and get value from the experience it was well worth it. So Empty your cup and start your journey.

It seems that the path to success is different for everyone. Yet one of the most consistent pieces of advice is to learn from your failures because it will only make you better. Refuse to learn and you might find things rarely go the way you want. And choosing not to do, for fear of failure is just as bad. So what are you waiting for? Have you made your new year’s resolution yet? Made your plans for life changes? Are you ready for personal growth?

If that wasn’t full of cliches hear is another one, though it is a valuable one so remember it well.

“Make realistic achievable and measurable goals”

Its a fairly straight forward one. If you make a new year’s resolution or set new goals and you rarely complete them its probably because they are unrealistic. A surefire way to fail is to set a goal that you cannot actually achieve. Either because it’s more than you can handle. You didn’t think it through completely or you were not being objectively realistic.

For example, if you are 200lbs overweight and you say you are going to lose it in 3 months then you have not just set an unreasonable goal but also an unhealthy one. A more realistic one might be to lose 100lbs per year for the next two years. A plan of action would include hiring a nutritionist and personal trainer to help you on your path. Or if the money is not there then the time to do the research on the internet is an alternative option. Though as we are social creatures it is often very important to know that sometimes we need that extra push from some external supportive source.

Easy so far? I hope so. Heres the last one,

“Make it enjoyable and make it a lifestyle”

If you hate every moment of your New Year’s transformation then it is not likely you will stick to it. If you don’t stick to it you will probably just make the same goal as next year. In relation to the previous point part of making something, a realistic goal is to ensure you can do it. Part of that is not torturing yourself over it.

For example if you know sugar is bad for you but you’ve had it most of your life, going cold turkey might be a miserable path to failure. Instead, curb your sweet tooth cravings with healthier alternatives like honey or maple syrup. This way you can still get your cravings but with a better alternative. Eventually, as you cut back your sugar intake you might find you can go days or even weeks without it.

My New Years Plans

So what am I planning for the new years? Nothing crazy or unrealistic. I Will be going at the end of April to some fairly intense training. So with the encouragement of my significant other, I will be doing an elimination diet with them to reset my system. I will also be getting back into a slightly more rigorous training regiment in order to prep for the training in April.

The goal is simply to get healthier and slightly back in shape so I can peak for the actual training without dying. So I have a realistic timeline to stick too, about 3 months.

The diet its self is meant as a re-set diet to curb any inflammation in my body. Starting with 2 weeks of a nordic Inspired diet, mostly fish and greens. Then 2 weeks, Keto and the 1-month paleo. Starting with the most restrictive diet and then moving towards the least restrictive. Often the hardest part of such diets is the social aspects. As I am doing it with my partner we can support each other and enjoy our meals together. This allows me to maintain the social aspect of eating without the strain of making two sets of food. It also helps us keep each other in check. The original plan we looked into is actually much longer but as we want it to stay enjoyable we figure the 2 months leading up to the training will be much more bearable.

The other thing with reset diets is despite the marking fads they are rarely meant to be long term. The last time I did a strict diet, was only about a month but I saw wonders as it completely reset my metabolism and has since then been fairly easy for me to control my weight and physique without to much work.

The other thing that makes this a reasonable goal is that it fits into my lifestyle already. It’s just a matter of being a bit more disciplined than normal. I usually work out or do martial arts every week, and I generally eat fairly well that combined with the timeline will make this a good experience indeed.

So thats my plan for the new years? What cliche resolution will you be making? Just remember, whatever it is. Learn from it, Make it objectively realistic and something that you will enjoy.

Happy Holidays and I wish you all the best in the New Year.

 

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Find your inner athlete, become the Lion over time what was impossible will be possible with consistency and dedication. Your inner Athlete Awaits.

When I was growing up, I was not much of an athlete. I was put in pre-hockey, soccer, baseball and probably more than I cannot even remember. What I do remember, is I was never picked first and was always on the worst teams. It did not inspire me much to try harder or put in the effort. Eventually, I stopped doing anything athletic and started putting on a bit more weight than I should have as a kid in elementary (grade) school.

At some point between grade 8 or 9, I was getting tired of being picked on. I on my own, cut out most sugar from my diet and started hitting the gym. I lost a lot of weight and got in better shape than I was before. I even when I had the option in Grade 10 opted to take the fitness-based gym class rather than the regular one. Despite this, however, I was far from the athletic prowess of the naturally talented athletes in my high school.

Despite this and despite not coming from an overly athletic home I was always drawn to some level of physical activity. Pre-Army (IDF), I trained a lot to get ready. As things didn’t go the way I had hoped I ended up in the regular Infantry and lost much of my motivation to stay in more shape than I should have been often choosing sleep over physical activity when free time was available.

Once again I watched as the naturally physically gifted soldiers made the rigorous training look easy from a physical perspective while I struggled. I did, however, learn as a consequence that if you are not physically as capable and you are pushed to your limits more often you may find yourself developing a mental strength you never thought you had. This strength that only the best of the naturally talented individuals will also develop while most of them did not because it was never really that hard for them anyways.

Later out of the army, I finally really started my Martial arts Journey. While I had trained Krav Maga prior to the army, and a little in the army it was after when I started to train more seriously as well as adding BJJ and a variety of other styles into my training.

Again, I was never an athlete capable of keeping pace with the best. But I enjoyed it and kept training. While I did start teaching Krav Maga this was not due to my athletic prowess or skill but rather my ability to teach its self and my understanding of Krav Maga and a more modern holistic approach.

Fast forward to today. With 11 years of Krav Maga training, 7 years of teaching and 7 years of BJJ (Almost 8). I find my self being told by individuals who are just starting out how impressive I am athletically.

That voice in my head always tells me that no I am not an athlete as to me if you are not training full time and doing it professionally than I am not an athlete. Yet to the new people who I can often run circles around in their eyes they see an athlete.

It is now only in this past year that I am starting to consider my self an athlete (A casual one, but still). While Life has not gone the way I would have liked where I can focus all my efforts on training I in many cases am finally starting to possess the skills and ability that many consider athletic.

This past year for a few months I was fortunate to be able to train with individuals who I would consider at the higher levels of skill and in many cases during training, I was able to keep up or and excel past what they were doing. This was the first twinkle I had internally that maybe I might just be an athlete.

In BJJ, I find my self outpacing and often beating people who I used to struggle against and whereas I used to have trouble against younger, larger athletic white belts I now can quite handly beat, much to theirs and my own amazement.

While I am still no genetically gifted individual, I am starting to see that yes, I am finally finding my inner athlete.

The thing is it is no secret, and you too can do it. It simply takes time and consistency.

It’s not so much that I am more athletic than I ever was it is simply a matter of my body has learned how to operate more efficiently. My mind has a firm grasp on the skills that I have learned enough that I can finally adapt and modify as I need, rather than waiting for the answers to be given. and that the hours are really started to add up.

The 10,000-hour rule is something I have often talked about and it is quite a lot of time to put into a specific subject. The thing is that it is for mastery. If on any given thing you only put in 3000 hours you will still be far better than someone who has put in only a few hours.

I have also talked about consistency in training. It is simply a matter of never letting to much time go in between training sessions. While many of us would love to train full time, the reality is for must of us making a good enough living off of it is very difficult and in some cases unrealistic. BUT!, those hours do add up and if you never quit and always did some training one day you may realize you have developed your own inner athlete.

So you weren’t born a natural athlete?

That’s ok. Many coaches would prefer to have someone that is mediocre but puts in the time than have a natural athlete that is lazy. Because over time its the person with more practice that usually comes out on top.

If it takes a year, 5 years or 10 years. If you train enough, even if only once a week you too may find your self looking in the mirror and saying. “Hmm, I guess I am an athlete”

Find your inner athlete, keep training, have fun and you too will become that thing you always wanted to be.

And remember, at UTKM, our motto is Turning Lambs into Lions, so if you stick too it long enough you may find a Lion inside.

By: Jonathan Fader (UTKM Lead Instructor)

 

If you are not sure about who mike dolce is, it is most likely because you are not a UFC Fan. Mike Dolce got famous as a nutritionist and coach to many UFC fighters many years ago. Though what appears to be because of politics and personality difference he no longer works directly with UFC camps though he still works with some fighters.  He was also on the Joe Rogan Experience podcast Episode #546.

A little while ago I was re-introduced to him on the Below the belt podcast with Brendan Schaub Episode 84 and I decided to start listening to Mike’s podcast The Mike Dolce Show.

One thing I can say if you are looking for a good quick dose of daily motivation I find his podcast to be quite uplifting and he also gives out a lot of free general nutrition and fitness advice.

Ok, so why did I decide to try the diet or as I should say lifestyle change. For one, ever since I got my purple belt in BJJ I have been, luckily, mostly injury free and have gotten back into the competitive circuit. In the past, I usually just trained casually and show up to competitions and do however I do. However, This is not very good leadership on my part as I do run a martial arts and Krav Maga gym. I decided that now is the time to start taking things seriously and one of the things I always had trouble with was being consistent on a healthy diet or lifestyle.

Don’t get me wrong I have always known about general health and fitness but I always have difficulty staying on one thing on my own for long. I think the last time I stayed on a serious diet lifestyle was pre-army many years ago, and then life just kept getting in the way and I was full of excuses. Anyways back on track now for sure.

One of my excuses was that I liked to go out socially, the other was meal preparing for the day or week is a pain in the ass. I have to say, that having a partner in crime to live a healthy lifestyle with has certainly helped this time around as we can both support each other and move forward together. So thank you.

In reality, both these excuses were just that.

Ok, enough about me, time for my thoughts on the diet. If I had to sum it up quickly I would say.

BEFORE:

AFTER:

Sorry for the grainy before photos, not sure why it is doing it. As you can see I am more toned and slimmer with more muscle mass. And yes, I would be what many might call fit before, but I was and still am no where what I could be. I am not flexing in these photos.

It is an excellent diet (LIFESTYLE), for any beginner to start who isn’t sure what to do.

It is an excellent diet (LIFESTYLE), for any beginner to start who isn’t sure what to do. the three weeks to the shredded program is actually 4 weeks as they throw in an extra week. My understanding is it was originally designed for fighters to do healthy weight cuts prior to fights and they say you can lose 21 pounds in 21 days. Which is definitely achievable through my goals were only to lose a few pounds and cut and tone, which I most certainly achieved.

You can easily sign up on their website www.thedolcediet.com for either 3 weeks to shredded or living lean (which I am going to try next). The website (once signed up) allows you to track and record notes and progress you make with your exercise program.

Another thing I really like is that the idea of weight cutting can be done healthily. To many people, think weight cutting needs to involve starvation and water cutting, and this simply isn’t true.

On 3 weeks too shredded I was eating 5-6 meals a day including snacks and was on a guided workout plan 4 days a week. The workouts are also on the website with video and to my knowledge are called based on your goals. As I was on what I can imagine was a more athletic program, my workouts were about 40-50 minutes in length and involved squats, bench variations and deadlifts and variations as well as numerous lower body stabilization exercises and core workouts. Needless to say, this was definitely what I needed to get my ass going.

I should mention I was hovering around 162-165 lbs before now I hover around 155-168lbs. Again while you can lose 21 lbs and sometimes more on this I didn’t want to as I needed to stay at my current weight class for competition. At least now I do not have to worry at all about making weight I just need to be and feel healthy.

While I am a largely self-motivated person I also have a very hard time with routine and doing anything for more than two weeks usually gets boring for me. Fortunately for me, the foods on the diet are things that I actually enjoy. It focuses on mostly whole foods fruits and vegetables and Micronutrients as well as proteins including, fish, chicken, eggs and the occasional steak.  But you should be prepared to eat similar things all week long with the major changes at least in my program was the dinners varying from week to week. I also understand they have vegan and gluten-free diet options and you can always talk to them directly if you need specific alternatives.

With the program done I can say that I feel great and have more energy than I used to and I think this is the kick in the ass I needed to maintain a healthy lifestyle diet wise.

Here are things I learned directly from the program:

  1. I need to eat more calories appropriate to my exercise levels.
  2. Eating 5-6 meals a day is not painful with a little prep.
  3. I needed to get enough protein for my needs, which I previously was not.
  4. I needed to weightlift more throughout the week. Previously I was only lifting 1-2 times a week with no plan.
  5. Adding in more lifts other than the three main powerlifting lifts is necessary to get proper full body balance. This is often called accessory work, which based on what I have seen from watching different powerlifters also helps prevent injury.
  6. Doin variations of your main lifts can make your workouts easier to do more often so you do not get bored. It also gives your muscles something different.
  7. Staying on a program is easier when you have guidance. So either get an online program or get a trainer to keep you accountable and pushing yourself.

On top of this diet, it encouraged me and my partner in crime to start looking into health and fitness and lifestyle experts, and we are now heavily down the rabbit hole following people like Tim Feriss, and Ben Greenfield and many more. As I enter my 30s I can say that now was definitely the time to fix the issues in my lifestyle before I settle down and have a family. However, no matter where you are in life it is never to late.

I can also tell you for me and my partner it saved us a lot of money. While we both can cook we live busy lifestyles, so we were getting a bit lazy and just eating out which was costing far more than what we were spending on groceries. As one meal would be between $60-90 Canadian with both food and alcohol. But now we were spending maybe $100-200 a week for the two of us so you do the math.

Lastly, a positive effect of eating healthy is that I just don’t want to drink as much. While I don’t think I will ever outright stop drinking being healthy has allowed my body to self-regulate a lot better and I just don’t feel like drinking. So if you are a person trying to cut down or quit drinking alcohol perhaps a change of dietary lifestyle is in order.

Remember, the program itself is customized for you and will start with your needs and goals. So if you are looking for a lifestyle change this may be a good start for you. And remember, this fits right in with the Krav Maga attitude of living in peace. It is not just about your ability to defend your self but also be happy and healthy physically and mentally.

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*I am not a nutrition expert this is simply an opinion based on my personal experience any diet or exercise changes in your life should always be been done with consultation with your doctor and appropriate professionals.

**The dolce diet is just one way to approach a healthy nutritional lifestyle and there are many that work. Actually going down the rabbit hole as shown me you may need to do a mix but one thing that seems to be consistent between what I have found out is to stay away from processed foods and sugars. Coffee can be good for you. Regular or some intermitted and full fasting is good for you. Cheat days are ok. Your body needs a variance and no one program should be strict for more than 3 months. Again, I am not an expert on nutrition this is just a cheat sheet of what I have learned in the past month both through the dolce diet and other sources.

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