Posts Tagged ‘fitness’

Getting a workout in could be as easy as challenging the kids to a “sit-up contest” (source)
Audio by Jonathan Fader

When my first daughter was born, my martial arts training faded into the rear-view mirror, and my overall fitness with it. It is a big adjustment to have another human being be more important than you in your own life. At some point you have to make serious changes to compensate for the new stresses, obligations, and pitfalls, otherwise you are in danger of becoming someone who you don’t want your children to look up to.

Finding the “Time”

I am a firm believer that, as a parent, you don’t “deserve time to yourself” (“deserving” things is a marketing ploy, an appeal to emotion in order to sell you spa packages and chocolate), in fact, sacrifice is your new normal. However, as parents we are still human (mostly), and therefore still NEED to take care of our bodies, maintain social ties, express creativity, and pursue passions; otherwise what type of role model are we?

Let’s be honest, we all “found” the nearly 3 FULL DAYS it took to watch all 8 seasons of Game of Thrones, so we aren’t really talking about “time” here, we are talking about “energy.” At the end of a long day you are tired; work, life, and the kids/partner have drawn the life force from your body, and the last thing you want to do is expend more of it on exercise.

Ironically, multiple studies have indicated that as little as 20min of low-to-moderate intensity exercise, just three times a week, can reduce feelings of fatigue. Whereas more committed regimes (30-40min of moderate-to-vigorous) will improve on your mood and fitness, in addition to your energy levels.

Logically, if you improve your energy level (and mood) you will find that you have more “time” for your family and a greater willingness to attain the balance we all need between Family and being human (ie. your physical, emotional, mental health)

Beyond energy, overall fitness is important for a few reasons:

  1. Maintaining your fitness means you will be around longer for your family.
  2. Physical fitness contributes to mental and emotional fitness, allowing you to contribute positively to family interactions.
  3. Teaching your family good health habits will mean they are happier and around longer too.
Finding the Actual Time

“I don’t have time to ______, I have kids!” is a classic excuse for not doing … anything. Once we have tackled the real, underlying problem of energy, it can, depending on your family’s schedule, be difficult to find the minutes or hours to engage in non-parenting activities. (Remember that “sacrifice is your new normal” concept?)

Step 1 is to make good health a priority. Not just “make time for it”, but actually make mental, emotional, and physical fitness a family value; talk to your kids about what you are doing, and teach them why it is important (especially as you get older), and invite curiosity.

Common tips for carving out this time:

  • In the morning
    • Get up before everyone else and fit in a work out, read, or meditate. Everyone else is asleep, so they won’t miss you. (Sleeping in is bad for you anyway!)
  • At night
    • As above, but hit that 40min routine after the kids are in bed.
  • Break into small chunks
    • If you cannot find a solid 30-50min span during your day, then sneak in exercise in the smaller gaps without being totally absent. I find that opportunities for an elevated heart rate arise throughout the day with my kids; running beside them on bike rides, playing tag, swimming,etc.. HIIT routines are great for utilizing gaps in the day, as they can be done effectively in as little as 20min (though you may need a quick clothes change and wipe-down if you are doing it properly).

Remember, this isn’t just about “working out.” While exercise has knock-on effects for your emotional and cognitive well-being, you should be seeking opportunities to maintain balance in the non-physical aspects of your life as well. If you can make time for exercise, you can make time to call an old friend, draw, meditate, etc..

Make Self-care a Family Activity

A fourth tip (more of a philosophy), for finding the actual time for your health and wellness is to involve your family in the activities you are engaging in. Combine any or all of the first three tips and incorporate the rest of your clan, directly or indirectly. For some families this becomes a bonding experience, a point of pride, or even a family tradition.

Whether you are sharing time in calm silence, challenging each other’s creative skills, cooking (a great way to teach nutrition, self-reliance, and science/creativity), or starting a basic exercise routine, you need to be aware that you are working in a group with varying levels of ability. Make sure that your expectations are realistic and plan accordingly. For example, have variations of each exercise that your kids can do safely, give time to your less proficient readers and have material they can work with, allow kids to “help” you if they can’t do something themselves. (I got lucky, both of my girls are very physical and are fascinated by the martial arts)

There is plenty of advice out there for how to tweak the activities you already love so that your “new recruits” can participate: Icy Mike, over at Hard2Hurt, has a great video on pad holding when training martial arts with inexperienced family members. And horror/B-movie superstar, Bruce Campbell, espouses the benefits of “Lollygagging” as a means of mental health maintenance. He defines Lollygagging as “the act of doing exactly what you want for an indeterminate period of time (preferably outdoors) for no particular reason.”

You will likely find that there are a lot of options for getting your crew into full-body health. The earlier you instill good habits in your young people, the easier it will be for them to maintain those habits throughout their lives, seeing these as an essential art of life (as we all should!). Children often don’t know the difference between play and exercise; you can use this blissful ignorance against them!

Be Wary of the Two “Busy Parent Fallacies”

Two common imbalances that I have seen among my fellow parents come in the guise of good choices, but are, in truth, thinly veiled excuses for neglecting yourself or your family:

  • Hiding from Family via Self-care
    • This occurs when you are never around due to the over-prioritization of your own health. You are always escaping family obligation and time with your kids (which can be tedious!) by forever having a workout, training session, or other “me time” requirement. Your brood needs you. Yes, working out or engaging in self-care is harder when you have to schedule it around others, but, re-read the above tips and you will be able to figure something out. Often you will end up with a hybrid (balanced!) approach, where some activities are done together, and some are on your own. Having a supportive and informed partner helps A LOT!
  • Hiding from Self-care via Family
    • This comes in the form of justifying the lack of action on your health and mental/emotional stability (and that of your family’s), due to claims that you are over-prioritizing “quality time” with your kids, or putting their needs first. While this may be noble in intention, it is often a socially acceptable excuse to let yourself go. I’ve been there, I know! It is really easy to say “I don’t want to be tired when I have to deal with the kids tomorrow.” But, eventually I discovered that shirking my workouts resulted in it being difficult to keep up with them and lift them over my head, plus I fell out of shape I became irritable (that’s not good for me or them). Again, re-read the sections above; exercise gives you the energy and mood stability to keep up and be chill!

Ultimately, this is a balancing act (the theme!), you will find that it is probably best to transition slowly at first; do some things early, some things late, and some as a group. This is a process, don’t be afraid to re-start, re-assess, re-think, and you WILL find something that works to get you back in the gym while fulfilling your duties as a parent, or back in the family while staying fit and sane.

In Summary

The goal is balance. Doing what you need to do to maintain your family life, while at the same time ensuring that you maintain yourself (so that you are of use to said family). Let’s not forget, as a parent you are now responsible for the well-being and development of a Human. They are famously complex creatures, and, like it or not, they are looking at you as the model for how to live and act; so it is of the utmost importance that you figure out how to maintain balance between improving their mental, emotional, and physical wellness, and your own. Ask yourself, honestly, what do you want them to see when they look up to you? For those moments when you feel weak, find strength in the example you are setting.

Written by: Corey

Attaining physical balance can be daunting, but the benefits far outweigh the effort (source)
Audio by Jonathan Fader

Last week I wrote about the need for balance, using the metaphor of the Jedi, Sith, and Grey Jedi. On a surface level it may seem it’s just about morality in Star Wars, something I hope you enjoyed (unless you had a severely deprived childhood). Really, however, it was a mirror of real life. Today, and perhaps always, us humans have a tendency to be drawn toward extremes when really the centre is where you must be.

On the macro level the “centre” is somewhere around the average of society as a whole, or the median behaviours and beliefs of that society. On the micro or personal level the centre can very wildly, as what the centre is for one person may be considered extreme by another. Yet we must all find our own centres if we expect to enjoy the rest of our lives.

The first aspect of centre balance, and in today’s world perhaps one of the most important, is finding balance physically.

Diet/Nutrition

Often we beginning making healthy changes by, logically, introducing exercise, but, really, what we fuel ourselves with is a more important starting point. The modern consumer advertising landscape can make it difficult to know what is healthy, given all the confusion created by marketing and cost-saving measures. The first thing you need to understand is that the food industry is demonstrably corrupt (ethically and technologically), which is why we have been dealing with so much misinformation for so many years. (Listen to this episode of The Rubin Report featuring Dr.Mark Hyman to get a idea of the big picture.)

Remember how, for many years, the Healthy Eating Pyramid focused on breads and grains? (Canada preferred circles and curves) This was partially due to the (continued) corrupting influence of various food & beverage lobby groups, but also due to the fact that, at the time it was developed, the major global nutrition problem was lack of calories (or rather access to food), so governments focused on getting people easy and cheap calories, like bread. Though, as we now know, heavily processed foods, like many breads out there, may not actually be good for us.

Now that the modern goal really is health and nutrition it’s time for the marketing machine (of corruption) to try to convince us consumers that their products are the best option, one way or another. In the same ad-space there are companies and groups touting the benefits of vegan/vegetarianism while others promote a fully carnivore diet. Polar opposites! While some people may benefit from restrictive diets due to specific issues such as the various autoimmune diseases, the best advice for most is actually a balanced diet, containing fats, protein, and healthy carbohydrates. In other words, eat a variety of whole fruits and vegetables, fresh meats and fish (with out hormones or additives), and a good dose of fats.

Fats are good you say? Yes, they are very important! For years cholesterol was demonized outright, and while there is good and bad cholesterol it is still not properly understood by and large. The CDC simply says that “too much cholesterol” puts you at higher risk for heart disease and stroke. and that “cholesterol can be confusing“, but new research out of the Mao Clinic (and others) suggests it is actually your cholesterol ratios that matter. Of course, most doctors will still recommend some kind of medication for higher cholesterol instead of checking the ratio or recommended dietary changes.

How about the word Carbohydrates. Lets make this clear in most cases you will at some point need them. Even the Keto diet is not meant to be long term, but rather a reset diet for your body and metabolism. By carbohydrate, again, I mean whole vegetables and fruits. Some breads may be okay, depending on your genetic make up and whats actually in them. Fresh, homemade bread will always be better on account of your control over the ingredients. “Wonder Bread,” for example, is so processed it is hardly bread at all.

And as far as meat is concerned, I can speak for myself in that whenever I have gone off meat for too long my body breaks down. Some people may be able to get away from that for the long term, but others may not. Remember, genetics and other factors can change who needs what. Without proper testing (which costs money) it can be hard to know how your body processes certain foods and nutrients. When it comes to meat, organic, grass-fed beef, without hormones or antibiotics, fresh fish, and free range chickens, are what you want. Factory farming is disgusting, and should be banned, that does not mean that we shouldn’t eat meat, rather, that means we should change the acceptable methods for raising and harvesting our meat. (And, yes, the damage that cows do to the environment has been widely exaggerated, so get over yourself if you are still confusing bad farming practices with eating meat in general.)

So how do you decide? Well, balance is what most of us need. Therefore, find a ratio of meat/fish/chicken, whole foods for carbohydrates, and fats that works for you best. Maybe even throw in some intermittent fasting and you will find that attaining the balance you seek, for all aspects of your life, was actually made easier by simply changing how you fuel yourself and what you put in your face-hole.

Exercise

This is normally our first thought when we consider getting healthy and finding our physical balance. It is a huge market and, yes, of course, full of BS and corruption. How many trends and “magic fixes” have you seen that took your money or your sanity?

Remember, in the absence of fancy programs or equipment, all you actually need is your body, some time, and movement to get in shape. Bodyweight exercises are some of the best, as they can be done anytime, anywhere, by anyone, and don’t put excess strain on our body. Which makes them a great place to start from.

Walking, jogging, and running are also easy to get into, even if you have to start slow and work up to full runs. Although, running, if done excessively can damage your knees and other joints, so change up your cardio and try not to do it too much. Sprinting is, in many ways, more efficient, especially if you do not have a lot of time. Try doing ten, 100m sprints, as fast as you can, and you will feel like you just ran 10 marathons.

Other ways you can work out to build muscle and other hormones, is the classic method of lifting weights. Personally I think the Russian methodology of “never going to your limit” is probably a healthier way to approach this type of exercise. I know many powerlifters out there will disagree, but, much like those who run all the time, the practice can eventually (and often rather quickly) wreck your body.

Yes, some people can run and lift super heavy their whole life without problems, but, remember, if we seek balance then using the outliers to measure ourselves may not be such a great idea. Most of us are in the middle of the bell curve on any given thing, and if we try to do what the outliers do, we may just wreck ourselves.

No matter how you choose to get physical, from running, to lifting, to the martial arts, you need to find something to do.

The importance is not what you do (although this does depend on your goals) but the fact you are doing it and doing it consistently.

Conclusion

If you eat poorly and don’t exercise, which is so many people these days (for example 40% of America is obese and the idea that it’s okay to be unhealthy is being pushed by pop-culture) just remember, you are not living a balanced physical life. Additionally, you will be prone to poor health and at higher risk of premature death.

Seeking balance means getting active and staying active by finding activities you actually enjoy doing. For example, I have enjoyed running and lifting for a while, but, in the long run, I don’t actually get that much enjoyment out of them. This is why I choose to train in the martial arts. However, for the sake of balance, I use the other activities to balance out my physical fitness the best I can, as that is the goal. Do what you enjoy most of the time, but supplement that with other, supportive activities, enough so that your body can stay healthy in a balanced way; not just cardio, not just strength, not just agility.

No matter what you do, stay active and eat properly, and don’t jump onto the next trend just because it’s what the media has told you to do. Look at the research, on all aspects of health and fitness, and you will see that the vast majority of health science points towards balanced diets and balanced exercise programs which involve activities that are enjoyable but also push you (without destroying you).

So what are you waiting for? Channel your inner Grey Jedi and start your journey towards physical balance. Correct your weaknesses and improve your strengths.

Written by Jonathan Fader

*I am not what you would call an “Expert” on these things as I do not have any letters after my name saying so. However, with direct access to those at the forefront of nutrition and health through the internet in many cases I (or you) may actually know enough to make informed and updated decisions.

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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)

 

And here we go..

Let’s be uber honest; I’m a 36 year old woman with zero martial arts training. Before I joined Urban Tactics and for the last six years, I was hyper-focused on my academic achievements. Sadly, I let my health and weight drastically decline, consequently gaining 45 pounds because, well, balancing life is difficult. I tired of the gym thing; it felt empty and to be frank, an absolute waste of time. Being that I’m a woman who has no time for useless activities and with a long-standing interest in Krav Maga, it made sense to try it out.

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Jen During her yellow belt test

 

With a bit of research, Urban Tactics seemed like the only place in the lower mainland offering an authentic Krav Maga training system and it turns out to be true in my opinion. I started Krav Maga in February 2016. From the first free trial class, I was hooked and at times I still feel like all I can think about is KRAV. What kept me coming back is the supportive and knowledgeable instructors, being pushed both mentally and physically and the comradery/sense of community emanating at UTKM. More importantly is the fact that Krav Maga is an extremely effective self defense system that combines my love for firearms and martial arts. Also, I am benefitting from the positive side effects of being 20+ pounds lighter with more muscle mass! No matter your shape or size, Krav is doable!

A quick google search and you can find evidence of shooters or knife attacks on public transit. Keep your head up and assess, assess and assess because your life is more important than a tweet.

Before I talk about the epic yellow belt test that nearly broke my mental capacity to fight, I want to touch on the real everyday reason to train in Krav Maga. Violence! In the words of Jonathan: “Situational awareness!”  We’ve all heard him utter those words and laughed, but it’s important.. very important. In this day in age, people are so consumed by their smart phones that it makes for easy targets in public. A quick google search and you can find evidence of shooters or knife attacks on public transit. Keep your head up and assess, assess and assess because your life is more important than a tweet. Krav Maga has opened my eyes a bit more and may have made me slightly more hyper-vigilant, but I see that as a positive side effect of training.

Declaimer: Please don’t take what I am going to say as a sweeping generalization of people suffering or struggling with mental illness because I in no way shape or form want to perpetuate stigma. In truth, anyone well or unwell has the potential for violence! If anything, people under the influence of illicit drugs/alcohol can be the most unpredictable and dangerous.

As a Psychiatric nurse, I am faced with the real and raw truth of violence. I’m not going to get into details; you can let your imagination do that. That said, in the short time I have been a nurse I have been physically assaulted three times, once leaving significant bruising. Nurses are at high risk of being victims of violence at work due to the close proximity in which we deliver care. Although my number one weapon against violence or potential thereof is my communication skills, Krav has given me more confidence in my nursing practice. Because of Krav Maga, I am more aware of my surroundings, constantly assessing and hands UP! In a semi-passive stance if need be!

Please note that we also have the luxury of security guards who are there to protect us. Thank you to them each time they respond to our calls! Shout out to my fellow Krav-Mate and a guard I worked with at St. Paul’s; Thanks Marco! Funny enough, Marco and I tested for yellow belt together!

Now, the yellow belt TEST..

Well, after a year of training, and being somewhat content to continue as a white belt, I was invited to test for yellow belt. My first thought, “EEK what? “ I have to admit, I wanted a bit more knowledge and to time to practice the curriculum and I’m aware I can’t hold a candle to some of my classmates’ technique and physical stamina, so the test invitation literally terrified me. That said, mentally I am not a quitter; if I set my mind to something – it’s as good as done. I had one month to prepare, so insert more training than normal, running, conditioning, practising at home, trying to eat clean and NO Drinking (well, I cheated on that one day).

The body will try to tell you to give up, but you have to just keep fighting, running, defending.

Fast forward to test day! To anyone preparing for the test, I honestly don’t know what to tell you, other than train harder! Yes, you will test with others, but it’s honestly a solo trip that will have you digging deep into your mental strength and stamina. The body will try to tell you to give up, but you have to just keep fighting, running, defending.  My first round of sparring, I was delivered some pretty heavy damage to my shin. I almost gave up, my face was leaking tears but I just kept thinking:

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Jens Leg, post test, Mostly curtesy of her Bf. Also a UTKM student. (It was all during the test don’t worry)

 

Retzef! (Hebrew for continuous attack)

Don’t stop attacking!

In real life you don’t get to give up. You have to fight for your life, and isn’t that what Krav Maga is all about..

Project Power Logo

Project Power Performance Center is a new athletic performance facility that is conveniently located in the UTKM main gym in Richmond. 2 of its three founding members Ed Leung and Jai Iyer sat down with Jonathan to discuss fitness, personal training and the poor environments that are at most commercial gyms. In addition as usual we go off topic and talk about other things.

To give you a little better idea who is project power here is a little about the three:

Ed Leung:
Ed began weight training in 2008 and has never looked back since. His personal journey involved working with numerous trainers and included body building, functional strength training and, more recently, power lifting.

As a coach, Ed:

  • Uses various training styles to cater to individual goals
  • Maximizes training output while reducing stress on joints
  • Works with clients with mobility issues
  • Utilizes myofascial stretching to help release muscle tension

Ed is currently studying Kinesiology with the long-term goal of becoming a physical therapist of chiropractor.

Jai Iyer:
Jai (pronounced Jay) is a competitive body builder and non-competitive powerlifter. He placed first in the 2013 NPAA Novice, and second in the 2014 Sandra Wickman Open. If you’re interested in the numbers, his raw max lifts: Bench 315, Squat 495, Deadlift 523. But Jai isn’t all about getting him and his clients huge, he has also worked with older clienteles and takes more pride in making them realize their hidden potentials.

As a coach, Jai focuses on:

  • Martial arts focused strength + conditioning
  • Powerlifting
  • Competitive level body building, including competition preparation
  • General fitness + weight loss

Jai is a certified personal trainer and also holds a Masters of Electrical Engineering from UBC and is currently training for the BC Provincials to be held on July 9th, 2016.

Mandeep Khatkar:
Mandeep started out as a track and field athlete for 5 years from grade 8-12, which later lead to his interest in powerlifting. After suffering from an unfortunate hamstring tear he switched his focus while recuperating to lose weight and lost 135lb of bodyweight in a healthy sustainable way which he is still maintaining. Currently Mandeep is pursuing his adventures in Olympic lifting after having a brief stint with wrestling.

As a coach, Mandeep focuses on:

  • Developing strength and speed in youth athletes
  • Sustainable Weight loss
  • Strength and conditioning for Track and field athletes
  • Olympic Lifting coaching

Mandeep is a certified personal trainer. He is currently looking to complete his level 1 for Track and Field and Olympic Lifting and has a long term goal of becoming a RMT.

gatorade

So do you? Well, it depends…

Whenever I am at a gym, martial arts school or fitness centre I see guys (yes, mostly males) gulping down sports drinks such as Gatorade, Powerade, or something made from a powder. I often ask myself, is that drink necessary in this situation? To answer this I usually observe the individual’s activity, and more often than not, I answer my own question with a resounding ‘no’. I want to be clear though, there is a lot of confusion about sports drinks and hydration in general. Hopefully this brief article will clear-up some of the misinformation to help you understand how to drink effectively, and what to drink when you do.

Sports Drinks as a Marketable Product

Let’s be honest. We all know that nutritional supplements and ergogenic aids (performance enhancing supplements) are big business. They are huge in competitive and elite sporting circles, as they genuinely can give an edge to a competitor, and also because when the public see their favourite athletes slurping on a cold sports brew at half-time, this is good for sales. The companies that make them know that the real money is in marketing these products to the general population. So, companies have a vested interest in seeing sports drinks sold to Joe and Josephine Public in order to increase profit. Does that mean sports drinks don’t work or are unnecessary? Read on…

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What is a Sports Drink

For the purpose of this article a sports drink will be considered to contain electrolytes (sodium and potassium) and carbohydrates. Most commercial sports drinks contain both, but sometimes the electrolytes are missing. Typically a before and during exercise sports drink should contain 6-8% solutes, so a 500mL drink would 30-40 g of carbohydrate plus electrolytes. A post-exercise recovery sports drink would likely have a higher carbohydrate load.

The Importance of Being… Hydrated

Water has a number of important roles in your body. With 60% of your total bodyweight made up by water, suffice to say, if you run out of water you die. With only 1-2% of body water loss your heart has to work harder and your aerobic endurance decreases. Continued fluid loss ensures further consequences. When exercising, fluid loss is most likely from sweating, particularly in hot climates. The highest recorded sweat rate was 3.7 litres per hour, by Alberto Salazar when preparing for the 1984 Summer Olympic Games. Replacing fluid lost from sweating when exercising is very important. Rule of thumb, the more you sweat, the more you should drink.

When to Drink

It is a great idea to start drinking before you begin your exercise. During exercise a consumption rate of approximately 250mL every 15 minutes should be sufficient for really intense or long duration, sweaty training. For lower intensity or shorter exercise periods, periodically sipping water is fine. Remember not to wait until you are thirsty! Once you feel thirsty you are already 1-2% dehydrated. Continue drinking once you have finished exercising to ensure adequate recovery.

What to Drink

If you are going to be exercising for less than 45 minutes, then water alone is probably sufficient. Should that 45 minutes be high intensity, high sweat yielding exercise, it will be important to replenish both electrolytes and macronutrients soon after exercising, and a sports drink during/after the session might be worthwhile to decrease your recovery time.

Have you ever experienced muscle cramps during or after exercise? This is likely due to  a loss of electrolytes from your body through sweat. If you are anything like me, you will have noticed that sweat tastes salty. This is because it has a high concentration of sodium. Electrolytes are essential to effective muscle contractions, so when you are losing them quickly through sweating, you will need to replace them reasonably quickly. The fastest way – a sports drink. Longer duration vigorous exercise, high intensity exercise, and exercise in hot climates are three contexts in which using a sports drink does make sense.

Where sports drinks truly come into their own is competition events. If you are competing in a long duration (+45 minutes) event or have multiple events on the same day sports drinks can be vital to maintaining high performance. This is even more essential in hot climates or events that require high intensity physical work.

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Please use re usable water battles when possible.

To Drink or Not to Drink?

Definitely drink! If you are trying to decide whether that drink should be water or a sports drink, ensure that you consider the ambient temperature of the climate you will be exercising in, the intensity of exercise, and the duration of exercise, before making your choice.

Josh Training

While I highly advocate using training aids, I have designed a workout that is accessible for people who do not have their own equipment or belong to a facility with such equipment. Therefore this workout simply utilizes body weight and the amazing natural force of gravity! The goals of this workout are to:

>increase muscular endurance for the whole body – enabling you to move your own body with more ease and efficacy

>improve the body’s performance at high intensity workloads (metabolic conditioning) – enabling you to function effectively for longer at high intensities

>improve power edurance – enabling you to perform more explosive movements before critical fatigue hits

When you take a look below you may recognize the format of the workout – that’s right, it is a circuit. Why a circuit you may ask? Three reasons: it provides a structure with variety to keep things interesting; moving through a sequence of exercises that work different parts of the body means you don’t have to rest as much but can stay in the anaerobic/subanaerobic heart rate zone; and finally, it keeps the workout relatively short. There is nothing revolutionary here, just a great workout that will get you on the path toward being fit for Krav Maga.

*Please remember, if you have not worked out for a while or have medical complications, this workout may not be for you. If you partake in this workout and start to experience nausea, light-headedness, tightness in the chest or any other symptoms of concern, please stop exercising. If the symptoms persist please seek medical advice.

The Warm-up:

5-10 minutes of light calisthenic or cardiovascular exercise (jogging, jumping jacks, skipping etc) that gradually increases in intensity so that you are breathing somewhat heavily and are experiencing a slight sweat at the end of your warm-up.

The Workout:

Do the workout provided below (see ‘What do do’) 2-3 times each week for four weeks using the following guidelines. You are not counting the number of times you do each exercise, but focusing on the amount of time spent doing it:

Week 1 – 30 seconds of work:30 seconds rest per exercise.
Week 2 – 40 seconds of work:20 seconds rest per exercise.
Week 3 – 50 seconds of work:10 seconds rest per exercise.
Week 4 – 60 seconds or work: no rest per exercise.

If you cannot complete the specified time for an exercise, spend the remaining time resting until the next exercise starts. In week 4 you can take 60 seconds rest between each cycle of the circuit.

What To Do:

Do ‘Circuit 1’ three times (60 seconds per exercise each time). Follow immediately with three sets of ‘Circuit 2’ (60 seconds per exercise).

What You Need:

Water bottle
Sweat towel
A timer – stopwatch, watch, smart phone, tablet etc

Circuit 1

Burpees
Mountain climber
Jump squats
Fast jab-cross in the air (use a bag if you have one)

Circuit 2

Surfer pop
Rope climber
Spiderman crawl push-up
Shuttle sprint (10 metres back and forth)

Do this workout 2-3 times/week with 48 hours between each workout. For demonstrations of the exercises above, please see the video clip provided: Krav Maga Basic Conditioning Solo

Practice and improve!

As a  strength and conditioning coach, students in our school often ask me what they can do to be more fit for Krav Maga (KM). My first thought when anyone asks me what they can do to be fitter, is why? Or more precisely, what is it you are going to be doing that makes you want or need to be fitter? In the world of fitness training, context is king. “I need to be fitter because I have young kids and I can’t keep up with them anymore”; “I want to be fitter so I can train more effectively in my sport”; “I am having trouble lifting and carrying my groceries these days, so I want to get stronger”. The reason, situation or context here is vital and plays a large part in guiding the components of your subsequent training program.

pushup

To come back to martial arts, conditioning performed for one martial art is often  very different to that done for another, based on the physical demands of the discipline. For example, having trained for high level sport karate competitions I know that developing speed and explosive power is essential, whereas overall strength and explosive power are higher priorities for wrestling. As many of you probably know, unlike most martial ‘arts’, KM  is not a competitive or artistic discipline. In fact, it is more accurately a martial system than an art. So to decide what type of conditioning is best suited to improving the fitness of KM practitioners, I need to know what demands will be placed on their bodies when using KM.

When KM practitioners have to use their skills it will either be in a school training situation or real life. Unlike other martial arts which involve competitions there is no specific time frame for which a KM practitioner needs to prepare. No five-minute round that is finished with the ringing of a bell. If you are attacked in real life, that engagement could last five seconds or five minutes. While most street fights tend to end pretty quickly, if confronted with multiple assailants you could be facing an ongoing skirmish until you can break free and make your escape. So should a KM practitioner be training for every situation? Ideally yes. Most of us though do not have two hours a day, seven days a week to work on our fitness in addition to our skill based training. Those sorts of numbers are only achieved by professional fighters or the obsessed. We can, however, train to develop the appropriate energy systems and improve our overall muscular strength, power and endurance.

To better illustrate what I am trying to achieve with this training plan imagine a real life situation where you are confronted by three would-be assailants. After being threatened for money and sensibly tossing your wallet to their feet, they decide to attack. You assess and react to the initial attack (5 seconds) and then run for it. After a short five second sprint (10 seconds), one of the assailants catches you by the shirt and pulls you to a stop. Again you defend and strike that individual while attempting to maintain good positioning and awareness of the other assailants (20 seconds). You break away a second time and start running, but get surrounded as you reach a wall (30 seconds). This time you have to engage with all of the assailants, pacify two of them and repel the last  (50 seconds) before starting to run again. You finally stop running when you can no longer see or hear the last assailant (120 seconds). From start to finish the encounter lasted two minutes.

Now, aside from making the mistake of disengaging too early, which enabled the attackers to catch you again, what can you observe or speculate about the movements in this example?:

–          many full body movements occurred

–           there were bursts of more intense movement

–          heart rate and breathing rate were high

–          there were very few times when rest could be achieved

Now I know that not every encounter will be the same or even similar to this. If, however, we consider this to be a worst case scenario as far as the length of time involved, then we can use it to guide our training. Based on the above analysis, the training for such a situation would need to include the following:

–          full body movements

–          explosive movements [1-10 seconds]

–          short intense bursts [10-30 seconds]

–          longer, semi-intense efforts [30-90 seconds]

–         few or no static rest periods within the work phase

KM requires training that shares common elements but is different to other martial arts, as it is not a sport in which rules and regulations help to define necessary training areas e.g. five minute rounds in the UFC. The real-life practice of KM is highly variable but will certainly involve short bursts of intense full body movement, interspersed with somewhat less intense activity, along with potentially fast paced running. In the next article I will suggest ideas for structuring an initial solo workout program and provide an example program, that could be used to begin training.

Written by: Josh Hensman

situational-awareness

While Krav Maga is by no means new, it is still new to many people, especially in North America. When I am asked, which is often, what is Krav Maga, I usually go into some long unending history of it  to the unfortunate individual who was silly enough to ask me that question. I usually say it’s complicated, but it is basically self defense that works with an Israeli twist. However, I think I can simplify it even further. It is the art of awareness.

After being asked to describe the importance of awareness in sports psychology, the first thing that came to mind was Krav Maga. As most Krav Maga practitioners should know, Imi Lichtenfeld,the man essentially responsible for creating Krav Maga famously said, when asked what Krav Maga was created for, “So one may walk in peace.” Add this to something I picked up from Nir Maman, “You win 100% of fights you are not in,” You begin to realize that the essence of Krav Maga is awareness. You may walk in peace because you know avoiding the fight is the best way to be safe and the only way to do this is by being aware.

Situational and environmental awareness is probably the most important thing you should get out of a good Krav Maga school. If you are only learning a set of moves, or just losing weight you should probably start looking for a new instructor or school. Now granted, being situationally aware may sometimes be seen as paranoia, it really is not. On the awareness colour code originally created by Jeff Cooper, being slightly aware is where most animals are at the yellow awareness level. This means you are calm, but still paying attention, while a person who is paranoid spends most of their time at the orange level which for most people would simply burn them out.

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Being aware simply means paying attention to what is going on around you. In today’s modern world, largely due to the smart phone,most people spend their time looking down at some kind of digital display and not paying attention to the world around them. This means that countless generations are losing that spatial and situational awareness that was crucial to early human survival in the wilderness. While I understand we are not in the wilderness anymore, the world once again is getting very violent. Being aware of your surroundings could literally be the difference between life or death. This means that if your Krav Maga training has made you aware of what’s going on around you then it is doing its job. I would like to think that we at Urban Tactics have put together a good program to get our students thinking. I mean I guess we are, since I regularly have students tell me that they are now paying attention to things they never used to. As teacher, educator, instructor, this makes me happy. It lets me know that my students are truly learning to be aware so that they may walk in peace. To sum it up, in the future when someone asks me what is  Krav Maga, I can now answer with ‘It is trained awareness for self defense, or simply awareness.” I realize that I will most likely end up giving another Krav Maga history lesson as it is my passion but I think it’s a good place to start.

Written By: Jonathan Fader

If I say Urban Tactics Krav Maga is one of the most diversified and dynamic Krav Maga schools in North America, I think there would be very little dispute. Other than having been certified under 4 International Krav Maga Federations, one of our specialties is firearm training and Krav Maga techniques related to firearms, from firearm disarms, tactical shooting to military Krav Maga. We are privileged to have extensive knowledge from our military background as combat arms soldiers and shooting instructors in the Defense Industry.

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50 cal, the author’s favorite gun during his service with CDN Army

However, sometimes when we ask our civilian students at our Krav Maga school here in Vancouver if they would like to participate in some of Krav Maga seminars related to firearms or Firearm Possession Course, some of them ask “Why? What’s the point to learn about guns ? I will never use it.“  ” what’s the point of using guns as cold steel weapon? I will just shoot the guy. ”  Many Vancouverites do not own firearms nor have an interest in it. I was amazed with these students’ response that they do not want to participate because they think any form of firearm training is not useful in a real life threat.

Let us be clear about something:

  1. Armed robbers or other bad guys do not attack their targets with their bare hands. They always want to achieve superiority by having either a knife or a gun; only honorable people fight in equal amount of forces and let their skill determine who the winner is. Bad guys are not looking for a fair fight; they are looking for an easy pay day. If, unfortunately, you end up at the end of barrel and you faint at the first sight of a gun, the chance of you acting calmly is pretty slim. Knowledge is key to calmness and being collective under pressure. To know what type of firearm and the condition of the firearm is vital to survival in dealing with an armed assailant.
  1. If you disarm someone‘s firearm you need to know how to use it, even if you want to disable the gun to prevent the bad guy from using it again. You need to know how to do so fluidly and accurately under stress. Over and over again I see Krav Maga schools or other Krav Maga instructors teach people how to disarm attackers with a gun, but their immediate actions after the disarm makes my heart skip a beat.  Most of them clearly do not know how a real firearm functions, different functionality between a revolver and semi-automatic pistol, nor how to point the gun at the person if they chose to take lethal action. Just because you point a gun at an attacker does not magically make this person stop from taking the gun back or to attack you again. Do you have the will and skill to fire a gun if you chose to and, if you can hit accurately the bad guy, without hurting the bystanders or yourself? If you do not wish to shoot someone, how do you use guns as cold steel weapon and combine with Krav Maga moves ?
  1. Since almost most Israelis have served in the IDF; firearms have always been part of general Krav Maga curriculum from Day One in Israel. After all, almost every 18, 19 old Israeli youth can take apart, put it back a M-16 and be confident with it on the range. Most North American Krav Maga students and instructors cannot rival Israeli Krav Maga student and instructors’ firearm experience. Nonetheless, In order to learn the full system of Krav Maga, you better be good at firearms. You need to learn how to shoot it, disassemble it, then finally disarm it if you have to. Firearm training is a serious issue and takes lots of training time; more so than any other aspects in Krav Maga. People generally need lots of range time with guns to eliminate the fear of the “Boom Stick“, but also be confident that guns are merely tools and be comfortable with them as extension of their limbs.

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Are you Ash or Villagers ?

Last but not least, we do Krav Maga for a reason. We do it not for fitness or completion but to protect our lives. My friend, you want to ask yourself: Is there ever enough training when it comes to protecting your lives, especially about the most efficient killing tool created by man?

Written By: Borki Yony

Edited By: Warren C