Posts Tagged ‘Health’

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

Sitting in silence can calm the mind and reduce the stress from constant stimulation. (source)
Audio by Jonathan Fader

Balance is the current theme: A simple idea, yet one we all seem to struggle with. At first the problem is understanding “what does balance looks like for me?”, then it becomes “how do I put some pieces together to achieve balance?” The easiest, and more understood, aspect is the balance in your physical life (fitness nutrition, etc.), but here we will, once again, discuss the challenge of mental balance.

This is a topic I am well versed in, both personally and otherwise. I have written a lot about it in the past, whether from the point of view of meditation and mindfulness, how music effects mood, or the overall notion of “mental Self-defence.” One thing is for sure, this is one of the most difficult areas in your life in which to find balance. (I, myself, am still trying to maintain and manage this one.)

For some of us it is harder and for others it is easier. If everything has always been good in your life, then it’s much easier to maintain a happier mentality, though if you go too far you may find your self having been sold on Toxic Positivity. On the other hand, if all you have ever known is sadness and pain, then getting out of that mindset might be quite difficult and you may find yourself grappling with Clinical Depression. The key, and something we don’t like to admit, is that we actually need a balance of all our emotions. We as humans must learn to control our more animalistic and compulsive tendencies to let our emotions overwhelm us. It’s time to channel the inner Bene Gesserit in all of us, and realize that without this control we are more animal than human.

Once upon a time emotions served us well, guiding us away from danger without thinking too much. Unfortunately, our ancient nervous systems are slow to adapt to the constant input of the 21st century. When we only had to find food, shelter, and company (and safety from animals, the weather, and marauding tribes who want to rape and pillage), we actually had a lot more quiet time! We would work during the daylight, and rest at night while the dangers lurked in the dark. Sure, we lived shorter lives, where everything could kill us, but they were nonetheless far simpler.

Nowadays, our longevity is far less of an issue, but now we have so much more to deal with. Constant notifications from our pockets, constant forms of entertainment, and constant stresses from bills, work, and complicated interpersonal politics with far too many people than we evolved to handle.

No wonder people are losing their shit these days.

The fact is we have lost our mental balance, that is, a balance between being stimulated and finding inner peace through quiet.

If you feel like you are overstimulated and overwhelmed chances are, well, you are. In times like this the trend is towards meditation and time with your own thoughts. But for many the idea of meditation is completely foreign or uncomfortable. Recent studies have even shown that, for some, meditation can actually make their anxiety or depression worse. Unfortunately, as usual, there is no “one size fits all” solution. But for most of us there may be some benefit to finding the calm within the storm through practiced quiet time. Yes, that’s right, I said “quiet time” rather than meditation.

While there is lots of research on the positive benefits of meditation, I often wonder if it really is just about taking quiet time to think and be without all the noise. For me, personally, actually sitting down and meditating is quite challenging, as turning my mind off can be a difficult. So, if it’s not for you, then simply find the time to be calm and quiet.

For me lately, I have found great benefit in taking walks. No music, no podcasts, no companions, just me, myself, and I. During these walks I think about anything, or nothing, without the pressure of asking “am I doing this right” as many people unconsciously do with meditation. Find somewhere you like to go, perhaps close to a park, or just walk to a bench, sit, and people watch, with no real goal. The goal, ultimately, is to find a way just to be.

Simple right? I mean, it really is. Yet so many of us still forget to make the time for quiet. We know when we take care of children it’s important for them to be comfortable in the quiet, yet as adults we seem to forget this skill.

You don’t need to get swept up in some cult-like yoga center, or breathing practices, (though non-cult ones are great, like Wim Hof Breathing). All you need to do is realize that to find your mental balance in this chaotic, loud, and distracting world we have built, is to find the time for some unstructured quiet time, where you can calm your nerves and just be.

Seeking the balance inside that you always needed, may be only a matter of finding comfort in nothing. Not in a philosophical way, a literal one! Is it just that easy? You will not know until you try.

So, seek your mental balance and find your inner quiet, then, hopefully, that storm that so many of us think we see on the horizon may quickly fade into nothing more than dust on the wind.

Written by Jonathan Fader

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.

Editors Note: This post was originally written on November 9th, 2016, As we are currently doing a series on injuries we thought we would re-post some past articles on this topic. This one was written by Assistant Instructor Dave Young who is a professional musician as well as martial artist. Like many who train martial arts, injury is a big concern, especially if it can affect your ability to do your other hobbies or your job. Yet, many musicians train in the martial arts without issues, like David Lee Roth of Van Halen. The discipline and consistency needed for music is much like that of the martial arts, so it should be a natural draw for musicians, but fear of injury can often prevent many from learning something they always wanted to learn. See our previous post on Injury Anxiety. This, however, has never stopped Dave, who has since moved out of the city and we wish him the best. We know he will continue his martial arts journey no matter where he is, so keep an eye out for this bearded warrior.

Audio By Jonathan Fader
daveyoung2

In any martial art, there is always the risk of getting injured. I think most martial art and self-defence students have experienced at least one mild injury during their training. This is the trade-off; training that is meant to prevent violence requires violence, so it must be imbued with an inherent risk. Yet, being trained allows you to reduce risk in a real fight.

How can you avoid injury in training and avoid injury in a real situation?

As a musician, my hands and my brain are the two most important things that allow me to write, record, and perform. Thus, throwing punches and getting hit in the head may seem counter-intuitive towards preserving these body parts. There is a balance between avoiding injury to maintain my ability to work, and taking the risk of injury to be able to defend myself and my family.

First of all, I am NOT a fan of being punched in the face or hit in the head in any manner.  Many studies show that repeated blows to the head, even those that don’t cause concussions, can cause long-term changes in the brain and have lasting neurological effects. That being said, it is very important from a Krav Maga perspective to experience high pressure real world situations and be able to react appropriately.

In a fight, you are going to get hit, so experiencing the real thing in a simulation-type environment is invaluable as a learning tool.  At UTKM, we spar in a very controlled manner, and this is great for safety.  Even so, accidents happen. Everyone is at a different point in learning to control their strikes (and their emotions), so the best way to avoid getting hit, and protect your brain, is to train hard and improve your technique.

The best way to avoid getting hit, and protect your brain, is to train hard and improve your technique.

When it comes to protecting my hands, the same idea applies: Hone your technique.  I work hard on improving my technique so that I retain thorough muscle memory of the proper movements and positions, whether I’m punching a bag, focus mitts, or sparring with one or many opponents. This reduces my chances of injury — remembering to keep my hands up, fist at 45°, elbow slightly bent, and so on. When I ingrain this into my muscle memory, I won’t need to remember to do it in a distressing situation, my body will know it and do it.

Better hurt in the gym, than killed on the street

Perhaps, I will never be required to fight for my life or to protect my family. Nevertheless, in the end, I would rather train hard and perhaps break my hands defending myself successfully, than be overly worried about hurting myself in training and ending up seriously injured in a real confrontation.

In a fight, you are going to get hit, so experiencing the real thing in a simulation-type environment is invaluable as a learning tool.

Written by: Dave Young.

Episode 52- Blog Post Series – What Pokemon Taught Me

You thought I was Done with this subject!?! Wrong! Here it is again in audio with additional commentary on the topics discussed of What Pokemon Taught Me. The blog Posts written earlier this year are as follows, “What Pokemon Taught Me about Losing“, “What Pokemon Taught Me about being OK with who I am“, “What Pokemon Taught Me about Health and Nutrition“, and “The First Line of Defense“.

A healthy immune system can stop problems before they start. (pixabay.com)

Unless you have been living in a cave, in a jungle, you will be aware that the world is experiencing something different. Yes, Covid-19, certainly different… yet oddly familiar. You may also be very frustrated by the fact you are having difficulty assessing what is true and not true with regard to this virus. They say “listen to the experts,” but then change their minds because they did not actually know enough initially, at least on policy, to make fully informed decisions. But I am not writing today to debate this, rather I wish to talk about something I do know for sure.

Covid has shown that when it comes to potential death, or the loss of life of loved ones, humans will act to avoid this at all cost. Our fear of the unknown, or more specifically our fear of death, is so deeply ingrained in our psyche that it, along with bad or confusing advice, will cause mass panic.

There are things we can prepare for in life, and things we cannot. When it comes to Covid, or any virus for that matter, it’s actually a bit misleading to say we cannot prepare for such things, because we can.

As an individual the best course of action to prevent a premature death is be healthy; stay active and keep an eye on your dietary choices. For the average person this means that your best bet, in general, to avoid a premature death (aside from accidents) is to take care of yourself physically, mentally, and nutritionally, so that your immune system is as strong as it can be to fight off any would-be invaders.

I have written about this topic before, stating that eating well and staying active is the best place to start, but maintaining good nutrition also means ensuring your body is getting everything it needs.

If I walk into a doctor’s office seeking nutrition advice, they may just provide generic information that might not suit me. Yet there is one thing you can do for sure; make sure you eat your greens and take your vitamins (the ones you actually need, not the ones the guy in the store said to buy.)

So, how do you start? Well, the easiest additions are the vitamins and minerals that have consistently been shown, across numerous studies, to be good for you. These would be things like Vitamin C, D, Iron, etc.. And, NO, these will NOT cure Covid, but what nutrients like these will do is help your body to be in better shape to fight off any virus; so you can worry a little less about “premature death due to health issues.”

FACT: For Covid, the largest at risk group are those considered “elderly” (average 65+). See the death rates for these ages groups, also the devastating spread when Covid gets into “old folks homes.” For those who are younger, the number one risk factor is obesity (ie. being unhealthy.)

So, other than avoiding ageing (which, so far, we cannot) your best bet for the current, or next, pandemic, because there WILL be one, is to consider these questions:

Beyond this, optimizing your body through nutrition can be complicated; requiring a variety of tests, trial and error, and money (supplements are expensive.)

Most of us should start with a good, balanced diet plan, but some of us may need a boost for whatever reason (unfortunately, some will find they have bodies that don’t like to play nice, refusing to absorb nutrients correctly.)

Vitamin C, ascorbic acid, is water soluble (you just pee out the excess), it is a modest immune booster, it is readily available, and it is cheap (this is why i say it’s a great place to start)

Vitamin D, ergocalciferol (D2) and cholecalciferol (D3), is often considered a “happy drug” as it can impact mood (the sun feels good!) and is very useful for general health regulation. In a place like Vancouver it is quite common to have lower than ideal levels of Vitamin D (plus high levels of seasonal depression). However, in a place like California you may get enough by just being out doors. One thing to remember is you CAN take too much Vitamin D, so be careful and look into testing your levels first.

Iron deficiency is common for a variety of reasons, especially in women. It can lead to a weakened or anemic body, which in turn will mean a reduced immune system. One of my students said the best way to see if you have low iron is to donate blood, because they test for free and will let you know (a nice perk for helping save lives). Though direct Iron testing is readily available, simple, and important. You might not even need to take supplements, it may be a simple matter of adding more protein to your diet.

The last thing that can really help your immune system prepare to fight attacks is managing your stress levels. The easiest way to do this is to make sure you are getting enough sleep. While some 2.5% of the population hit the genetic lottery, requiring 4-6 hours of sleep a night, most of us “normal” people need a solid 8-10. The amount of research on sleep impacting immunity is so extensive it really is no longer theory but rather fact.

I am not an expert on these things (probably one of the most used words these days after “Covid,” and “stay home”), but I am someone who has investigated these topics myself, through primary sources rather than the mainstream media. BUT I understand how daunting navigation of health and nutrition information can be considering all of the conflicting data.

This is why I presented the most basic, cheapest, and easiest way to start, that is also backed by more studies than I care to read.

So, in preparing for the next pandemic, rather than running in fear and panicking, ask yourself “have I optimized my body so that it has the strongest immune system it can have?” Or are you just sitting around waiting to be told what to do when it is too late?

Be honest…

Written by: Jonathan Fader

Editor: Corey Owens

P.S. There are many other basic supplements that you may want to consider but we thought it would be best to keep it simple for now…

Audio by Jonathan Fader

OK this is the LAST ONE! I promise…for a while. This is the third in a series I like to call “What Pokémon Taught Me.” The first being “What Pokémon Taught Me About Losing“, and the second being “What Pokémon Taught Me About Being OK With Who I Am.

When I was young, I was out of shape and overweight. Eating properly wasn’t a foreign concept in my house growing up, but, based on my knowledge now I can say it really wasn’t put into practice. In the ’90s it was very common and acceptable to eat a lot of prepackaged, sugary snacks, because they were cheap and easy for parents; as, in that decade more than ever, it was common to see households with two working parents.

At one point one, I’m not certain what age, the most frequent meal I ate was macaroni and cheese (YES IT’S DELICIOUS, BUT SO BAD) and several cans of Coca-Cola. Kids can be mean, and, of course, I was always seen as that chubby kid. I was by no means obese, but carried enough extra weight for it to be noticeable. In 8th grade I made a mental shift; I stopped eating so poorly. Though my eating habits weren’t perfect, I still ate crappy school cafeteria burgers, I did manage to stop drinking Coke for several years. BUT, some improvement is better than nothing. I also spent that Summer working out every day. The difference was noticeable, I felt good and I was happy.

This change came from within, not from an example set at home (I often wonder where it came from). Now I am not saying it came from POKEMON, but I am also not saying the opposite. On this one though I think it might have actually come from Pokémon. In September of 1998, when I started grade 6, the series came out on TV in North America. At the end of grade 8 it would have been 2001, which means I was exposed to the Pokémon tv show three years at that point. Which, if memory serves, might have been one of the few shows I watched that actively discussed nutrition in it’s content, albeit casually.

You see, in order to be a good pokémon trainer (the thing I really wanted to be, but knew I couldn’t), you needed strong pokémon. This meant eating well and training hard. The training component is obviously the main component of the show, but as early as the first season Pewter City Gym leader Brock, a friend of the series’ protagonist Ash, regularly discusses the fact that what you feed your pokémon makes them stronger.

While some pokémon do not want to evolve to their next form (see previous post). The ones that do will first need to be strengthened through training and nutrition (unless of course they need an “evolution stone,” which is fine, some people need a little external help sometimes too.) This means that to be the best version of your pokémon-self you can be, you must eat the proper food and train regularly. This message, it seems, got into me, and after enough exposure it clearly clicked in my head.

So, as mentioned, at the MINIMUM I cut out the foods I knew were not great for me. I still did not know how to cook (which makes a HUGE difference), but I was still making progress in a positive direction. Later, when I was getting ready for the Army, many years ago, I started taking meal plans a little more seriously. In addition to continuing my regular training.

Just like a pokémon, you need to be fairly consistent with your diet and exercise in order to grow stronger and healthier. Of course, as with pokémon, your training and “battling” needs to become a lifestyle. Doing something you hate will not be a happy process, which means it is likely to fail. While you may realize, logically and rationally, that you need to change your diet and exercise regime (which should be obvious if what you have been doing isn’t getting you what you want), it also needs to be enjoyable.

This is why even in pokémon you see them eating sweets sometimes, but usually they are eating fruits, vegetables, and “pokémon food” designed specifically for them. Make the new routine enjoyable, and you will be more likely to stick to it.

I think you get the point. If you want to be heathier and happier (in most cases a scientific connection), then you need to make smart dietary and physical choices, to be the best version of yourself that you can be.

So, channel your inner pokémon, whether it’s Pikachu, Magmar, or Articuno, and make the changes you need today.

Written by: Jonathan Fader

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…

Powerade-1_860

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.

six-bottles-of-water

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.

Ron Hudson or Hudson Jits on Facebook, has been doing BJJ for nearly 8 years. He has trained at various camps in metro Vancouver but is now the head BJJ instructor over at Infinity Martial Arts. He also trains out of Genesis in Langley. On top of that he is an old highschool friend of mine (Jonathan Fader)