Archive for the ‘Physical Health’ Category

This information may be slightly out of date. It was pulled on the date of writing this article.

Since my entire month of travel has been cancelled and I now have a bit more time on my hands, I thought I would discuss the global outbreak of SARS-CoV-2, the Coronavirus that causes the COVID-19 disease. The blog series I had recently started makes the point that self-defence is not just physical; there are often many other areas of life that require a bit of Critical thinking and self-defense strategy. Living in a pandemic is just such a scenario. I am definitely not a expert on diseases or epidemiology, but I can apply reasoning and critical thinking to know that, while the Coronavirus is definitely cause for concern, the global reaction is very much one of panic in the face of a lack of planning. But don’t just take my word for it, see the stats for yourself in this awesome info graphic (left).

Or, if you want a more in-depth explanation from an actual expert, listen to the Joe Rogan Experience, Episode #1439, with Michael Osterholm, an internationally recognized expert on infectious diseases and epidemiology.

Otherwise, I will attempt to sum up what he said:

  1. Yes, this new Coronavirus is concerning, but this is mainly due to the fact that it is such an easily transmittable viral strain compared to previous ones, like SARS or MERS. This is due to the fact that once you have it you are immediately able to transmit it to others. With previous Coronavirus strains you would not be able to transmit the virus until you already knew you were sick, 4-5 days in. This means that, for the current strain, SARS-CoV-2, you could have it, not know you are sick and transmit it.
  2. Unlike other strains or viral outbreaks children seem to be relatively unaffected by it. While they can contract the virus they are generally less likely to develop COVID-19. In Fact, Osterholm believes that closing schools is unnecessary and will do more harm than good, from both health and economic perspectives.
  3. The early claims about touching the face as the primary means of spreading the virus are not true. This strain is airborne, passed on by breath and breathing. As Osterholm states, trying to stop this strain outright is like trying to stop the wind. Unless you plan on being in a hazmat suit 24hrs a day, you can still contract the virus simply by breathing. His advice was to not panic and LIVE YOUR LIFE!
  4. This strain is essentially a REALLY BAD FLU for most sufferers. This means that, generally, the only people who need to worry are those past retirement age (55-65), those with compromised immune systems, or complicating heart or lung conditions. Essentially, the same people who would need to worry about getting any kind of flu.
  5. You should wash your hands regularly and practice good hygiene… you know, like you normally should…
  6. The best thing you can do, is eat healthy and be healthy. This includes continuing with exercise as normal. The healthier you are the better you can manage COVID-19, or any flu for that matter.
  7. DON’T PANIC! THIS IS NOT THE ZOMBIE APOCALYPSE! THERE IS A LOT OF MISINFORMATION AND BS OUT THERE! CHILL OUT!
  8. I am sure there is more, but it’s a long podcast, so listen to it yourself.

I hope you get the point here; while there is a legitimate concern as the World Health Organization (WHO) has now given it pandemic status, there is a lot of misinformation and fear-mongering out there. So stop panicking and STOP HOARDING TOILET PAPER, it won’t save your life for shit! (Get it? I am punny.)

A more up to date resource for Canada can be found here!

Facemasks and Respirators:

Way back in 2008 I completed my certificate in Occupational Health and Safety (OHS). One of the areas of study was knowing how to properly use respirators, for health and construction. WAY BACK THEN, I knew that the generic surgical masks do not protect you from airborne viruses, and yet people and governments still seem to believe they do. This is because they were only meant to stop water or vapor, from a cough or sneeze, from landing anywhere other than the mask; but, because they do not create a tight seal, air and the breath of others can still get through. N95/N99 masks are far better, as they are able to create a better seal and have a more advanced filtering ability. However, the issue with these as that movements can break the seal, meaning that, while they work great for particulates, viruses are very small and may still be able to get through the edges. This is why, if there was an epidemic of an actually deadly nature, you would want a proper respirator with a rubber seal and replaceable filter cartridges. I, myself, have these, just in case, though I generally do not plan on walking around the streets looking like Bane just because of COVID-19. Though I would absolutely do this for a more serious outbreak, because, again, these work. Of course, to be absolutely sure, you should go get your mask “fit tested” to ensure it fits properly on your face.

The Great Toilet Paper Shortage of 2020

For some strange reason people have decided that the most important thing in the world is toilet paper. When I have talked to my friends we all are scratching our heads as to why this, toilet paper, is the item people are hoarding in a pandemic. Not water, you know, the thing we need to live. Not food, also the thing we need to live, but rather a thing we have become accustomed to for comfort.

I thought I would take this time to remind people that before toilet paper people managed just fine. Its called water, a leaf, or washable cloths. Would I enjoy wiping my ass with a re-usable cloth that I need to wash? Not particularly. But, am I going to wake up 2 hours before Costco opens to wait in line for toilet paper? Absolutely Not! Or, assuming running water is still there, you can always get in the shower.

Seriously people, what is wrong with our priorities?!

Coming to Krav Maga Classes:

Given that the best defence for this virus is to stay healthy, if Krav Maga, or any martial art, is your primary means of exercise, then you should still come to class.

The only reason you should not come to class is:

  • You have cold/flu-like symptoms.
  • You are coughing or sneezing regularly.
  • You are feeling “sick” in general.
  • You are injured to the point of not to be able to train (though we still recommend you come and observe in this case).
  • You have traveled out of country recently.
  • You have tested positive for COVID-19 (Self Isolate!)

Aside from the last two, these are basically the same reasons you shouldn’t come to class under normal circumstances.

Coming to Class:

  • Wash your hands as soon as you come
  • Wipe down any equipment you used
  • Feel free to wear face masks in class

So, in summary; stay healthy, WASH YOUR HANDS (like normal), and come to class.

I hope this clears up any confusion and assuages fears that you might have. As for me, at least at this stage in the pandemic, the existence of this virus simply isn’t a good enough reason to not come to class (unless it mutates, then I might reconsider)

So stay calm and carry on. And, for the LOVE OF GOD, please stop panicking!

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Turning Up

With Krav Maga classes, as with almost everything in life, turning up is the first key to success. Now, by this I don’t simply mean being physically in the room, yes, getting to class on time is important, but turning up for your classmates and instructors means more than that.

Come to class regularly. This is important. Often concepts and techniques build on one and other, and if you consistently miss classes you will eventually fall behind. You won’t be able to keep up with the more complex techniques or concepts, which means that either your partner or the instructor will end up having to stop and explain things to you; which means less active training time for you and your partner. This also means that you may struggle to perform more complex movements, as you have not adequately practiced the basics to a level where you can build on them.

Pay attention. You need to ensure that you are mentally switched on while training; meaning pay attention to your instructors. Once again, just because you are there, and there regularly, doesn’t mean you are guaranteed to learn anything (lets face it, not many of us can learn through osmosis). Actively listen when things are being explained, and while chatting with the person next to you might seem like fun, it’s rude to your instructor; and if you disrupt class then it’s rude towards your fellow students as well. Furthermore, if you are chatting or daydreaming, you aren’t listening. As noted above, if you don’t listen when drills are being explained you might find that you are wasting valuable time trying to play catch up, or worse, you are in the wrong place at the wrong time and end up getting kicked or punched by your partner (though this often makes for a quick learning curve).

Actively participate. If you’re in a classroom or lecture hall raise your hand and ask or answer questions, if you’re in a Krav Maga class speak up when you’re asked for input, and then do the drill. Sure, no one likes to be the dummy that’s getting kicked in the groin, but that’s a part of Krav Maga training. You take the fun with the not-so-fun. If you’re not giving every part of the drills the same attention and enthusiasm, on every drill, then you’re not really actively participating in the class. If you don’t understand something, ask; just keep the questions relevant.

Keep the energy up. Now, I know we don’t all have the energy of a 5yr old after their 5th espresso everyday, but you need to turn up to class ready to commit to a full class. If you’re not providing a committed and energetic attack for your partner during drills, then you’re not giving them the opportunity to learn what a realistic attack feels like, and if their technique could successfully defend against it. Even in between drills, whether it’s getting pads or putting on gear, do it with a bit of pep in your step; don’t waste everyone’s limited training time just because you’re feeling like taking it a little easier today. I don’t mean you have to be rushing every time you go to do something, but keep the tempo up, act with a sense of urgency, and don’t let your heart rate drop too much.

Be prepared. “Turning up” can begin before you even get to class. Make sure you have all of your protective gear; groin guard, mouth guard, helmet, and gloves, and bring a water bottle (tip: try to show up hydrated!). Periodically check that your uniform is clean, no one wants to train with the guy who’s shirt smells like B.O., and if you’re anything like me (who sweats) bring a towel. Because, while I don’t expect to come out of class without getting a little of someone else’s sweat on me, it’s a good option to be able to wipe down yourself or the equipment you’re using.

Help out where you can. If you’re working with a newer or less experienced person and they are having trouble, help them out if you can; just be careful not to start teaching. At the end of class help clean up and put away the equipment used. Being a good student and good classmate doesn’t start and stop when you bow in and out; if you are “turning up” for your school, take a little pride and do your part.

These are some of the things that “turning up” means to me. It may mean more or less to you, but if you have never thought about what it means, or wondered if you are, this should serve as a starting point for you to decide what type of student you want to be.

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.

Follow be on Instagram @theponderingkravist