Deadline pressures and birthday parties can make it difficult to stick to your diet at work. These are some changes you can make in the way you eat and other activities that will help you avoid putting on extra pounds from nine to five.
Eating Strategies to Use at Work
Stay full. It’s easier to resist temptation when you’re free from hunger pangs. Start each day with a nutritious breakfast. Make time for lunch and snacks. As a bonus, you’ll also feel more alert and energetic.
Stock up on healthy snacks. If the vending machines are full of candy and crackers, you can provide your own treats. Store yogurt and baby carrots in the office refrigerator or in your own freezable portable lunch pack. Keep a bowl of nuts on your desk.
Drink water. Carry a steel water bottle with you to sip water throughout the day. You’ll feel full while consuming fewer calories.
Eat mindfully. Sitting down to eat helps you become more aware of your food. Chew slowly and pause between bites.
Focus on conversation. Birthday parties and other gatherings are great for getting to know your colleagues better. Switch your attention to socializing so you’ll forget about multiple trips to the buffet table or cake platter.
Bring in healthy potluck dishes. Sign up to bring in a delicious green salad or three bean chili. It will make a nice break from the usual cheesy casseroles and chips.
Advocate for healthy fare. If you’re planning the menu for office functions, serve steel-cut oats for breakfast or fish for lunch. Collect take-out menus from local ethnic restaurants for balanced meals that may cost even less than super sized sandwiches.
Suggest happy hour alternatives. You can still get together with your colleagues after work. Organize a softball league or volunteer as a group at a food kitchen if you’re looking for more ideas than drinking beer.
Share the goodies. If vendors send you ten pound boxes of chocolate every December, put them out in the kitchen or lobby immediately. You’ll make friends fast.
Other Strategies for Sticking With Your Diet at Work
Put on a sweater. Evolution has designed our bodies to seek food when we feel chilly. A sweater will help you deal with excessive air conditioning.
Manage stress. Alleviating stress reduces the risk of overeating. Listen to instrumental music or take deep breaths while you work.
Squeeze in some exercise. Burn more calories. Take the stairs instead of the elevator. Visit the gym before work or learn exercises that you can do in your chair.
Get adequate sleep. A well-rested body digests food more efficiently. Individual needs vary. Experiment to find the right amount for you and develop a consistent schedule.
Brush your teeth. Brushing and flossing is one simple way to discourage eating more than you intended. Put together a small dental kit for your desk drawer or handbag. For times when it’s impossible to brush, chewing sugar free gum provides some of the same benefits.
Enlist support. Since so many people struggle with overweight issues, you’re likely to find support among your colleagues. Ask your human resources department about employee wellness programs. Creating a culture of health has been proven to be good for productivity and fosters better health.
What’s good for your career can be good for your waistline too. Planning ahead makes it easier to eat sensibly during the workday and taking care of your overall health increases your chances of success in every aspect of life.
Are you out of shape and feel run down all the time? Do you lack the energy that you used to have when you were younger? If so, then you should get off that sofa and do something about it! Today, we are going to learn how you can use martial arts to get in shape both physically and mentally. Below we will learn some tips that can help you get started. So make sure to pay close attention to the information you find. It just might help you get into the best shape of your life.
Speak with Your Doctor First
Before you start any fitness program including martial arts, make sure that you speak with a medical professional first. Your family doctor will be able to assess your health and let you know if you are healthy enough to begin a martial arts program. It can be very dangerous to begin a fitness routine, so it’s better to be safe than sorry. Speak with your doctor, and if he or she gives you the green light, you can sign up for class the next day.
Start Out Slow
A great way to find out if martial arts is the right sport for you is to take a free class. Many martial arts schools will offer free classes that you can take to find out if it’s a good fit for you. But most people who take the free class gets hooked and signs up for more! Once you have decided that you would like to give martial arts a try, then you should make the time to attend class. Just like every part of life, you will need to show up to class on time. Once there, your instructor will help you get started and he or she will start out slow. Then once you get used to your classes, things will start to pick up speed.
Working Past the Soreness
After your first martial arts class, you will be pretty sore. Because your fitness level will be low and martial arts can be demanding, you will probably hurt all over. But this is just part of getting in shape. To deal with the soreness, make sure that you drink plenty of fluids and get some rest before your next class. You may want to take a nice long hot bath at the end of your training day to soothe your muscles. But whatever you do, make sure that you don’t let the soreness cause you to give up. Instead, stay determined and stick with your original plan of getting healthy.
Stay with It
Once you have taken the first step and joined a martial arts class, make sure that you stick with it. Being determined to get fit will help you start seeing results. Many students who fail to stick with it go right back to their old habits and end up even more out of shape. The ones that stick with the martial arts program that they started will not only look much better but they will feel much better as well.
Make It Part of Your Life
Now that you have decided to stick with your martial arts program, you should make it a part of your life. Each day that you have a class, make sure that you show up with a positive mood. Being positive about your training will help you get through the tough parts. Even after you have reached your fitness goals, you should continue to maintain your health by taking part in martial arts. If you really want to turn things up a notch, you can even take part in martial arts competitions and work towards getting your black belt.
These are just a few tips that can help you get started with a martial arts program. But remember to start out by speaking with your doctor and have your health examined. After you have passed the health exam, you can then sign up for class. Also, make sure that you show up to class on time and don’t let the soreness keep you from coming back. If you are diligent about your fitness and you attend class regularly, you will soon see positive results.
It is a common occurrence for people to attend the gym with the sole purpose of weight training. Not only will they be able to do so in order to tone their muscles but to stay fit and attain the ideal weight. One thing you need to note is that attending the gym is not bad. But there is a much better option that eliminates the need of lifting heavy weights – martial art.
Martial art has been found to impart benefits to the mind and body. Not only are people able to gain self discipline and learn self protection but they get to improve their stamina too. It is very common to find people signing up for gym workouts only to decline attending the sessions. While this may be attributed partly to one being busy, it may also be attributed to lack of satisfaction among people.
Here are 5 ways martial arts is way better for fitness than gym workouts.
Total body workout
When you attend the gym, you will be met by different machines and weights. You will find kettle bells, treadmills and barbells among others. In order to attain fitness, users will be given a 3 day, 4 day, 5 day or 6 day workout plan. For example, on Monday one will be required to concentrate on the chest, biceps, back and shoulder muscles. On Tuesday, one will be advised to concentrate on the triceps, quads, hamstring and glutes. On Wednesday, one will be asked to repeat Monday’s routine as well as incorporate cardio workout for 10 minutes. Basically what you will be doing is interchanging between lower body workout, upper body workout and core muscles.
In martial arts, you don’t have to create such a workout. From the first day, you will learn basic movements and commands. For example, before starting any session, you will bow. This is the same when combating an opponent in the dojo. Unlike in the gym where you only concentrate on a particular part of your body on a single day, martial arts allows you to use full range of motion each day.
Thanks to sparring in martial arts sessions, not only will you learn how to defend or combat an opponent but you will become fit. As a result, martial arts offers total body workout.
Mental gain
If you have attended the gym, you will notice that many people spend much of the session talking. On other occasions, they will spend more time trying to check out female gym attendees as they workout. Apart from that, majority of weight lifters at the gym spend so much time flexing in front of the mirror. They will lift barbells or bench press for a few minutes before spending more time flexing in front of the mirror. If you were to calculate the amount of time wasted talking and flexing, you will realize that gym workouts are less beneficial especially for people who are focused in life.
When you turn to martial arts, the opposite happens. You will find attendees learning new movements as instructed by the master. Furthermore, non will be talking during the session, flexing in front of a mirror or have friends take selfies. There are strict rules that govern the dojo unlike in the gym. In the dojo, participants follow every single command issued by the master. They follow the teachings provided which mean they have no time to chat or flex. As a result, martial art is the best workout for anyone who wants to become fit and eliminate chances of wasting time.
Improves your emotional health
At the gym, it’s quite easy to call it quits. Why? You started the session on a high note but as time goes by; your muscles are used to the weights and movements. As a result, your body is not experiencing the tremendous growth you anticipated. So what happens? You hit the plateau stage of physical limitations finally resulting in you quitting. On the other hand, many people end up injecting steroids in order to improve their momentum and attain the muscle mass they have been craving for.
In martial arts, you can forget about hitting the plateau stage when it comes to learning. Each day, you will learn something new. This will go a long way in improving self discipline, your strength, muscles, knowledge of techniques as well as skills. Martial art gives you a chance of becoming better every day. Thanks to the belt system, you are able to move up according to your accomplishments. Furthermore, you will learn how to manage your emotions as well as keeping them under check. This will help to calm your mind and strengthen your spirit.
Encourages you to lead a healthy lifestyle
Gym attendees are encouraged to consume healthy foods where protein takes a large percentage. This is because protein is a muscle building nutrient. During the first months, it is common to find people consuming 6 meals in a day. The goal is simple – to provide the body with the much needed nutrition. As a result, one’s metabolism is heightened leading to fat burning and weight loss. Problem is healthy foods cannot provide fast muscle growth which is what gym participants expect. This results in them using steroids.
When it comes to martial arts, participants don’t need muscle growth shakes or foods in large quantities. Why? Martial art helps to make the muscles fit naturally. Furthermore, the different movements results in the burning of calories which promotes fat burning and weight loss. As a result, one’s natural eating habits are regulated much better thus eliminating food cravings. This results in one consuming a balanced meal each day.
Social gain
While gyms advertise that there are trainers available, you will find out that this is not true to some extent. Yes, there are gym trainers present but the problem is there are several attendees who need help. These strains the time gym trainers allocate each participant which ultimately results in poor learning. On the other hand, gym attendees are required to perform the same movements’ day in, day out. Within a short time, one will run out of motivation. Furthermore, their focus will also waver.
Martial art is totally different. Instead of having several trainers, only one trainer is required. He or she imparts training to all attendees from one point. This ensures that students are able to learn every movement. Furthermore, one is allowed plenty of time to practice. In a martial arts dojo, you will feel that you belong to a community. You will get to make new friends and form a stronger bond that will extend even outside the dojo. When you meet on the streets, you will recognize each other as companions and not competitors.
Final Thoughts
Martial art has so many advantages over gyms. For starters, martial art offers a safer environment unlike in the gym where you are required to lift heavy weights. The chances of you getting injured are too high. In martial arts, competition is healthy while in the gym, everyone wants to outdo each other especially when it comes to how much one can lift or their muscular size.
That is not all:
Martial art sparring is dynamic since it’s done under the watchful eye of the master. This lessens the chances of injury.
Physical activity is vital for a child’s healthy development and an adult’s overall fitness, but can sometimes be a struggle to upkeep. Joining a year round physical activity or sport like martial arts aids in constantly staying active throughout the year and makes certain it is followed through. Unlike working out which could seem like a chore, regular exercise is easily incorporated in life without reluctance by simply doing something fun.
Year round physical activity fosters physical, mental, and emotional well-being, among many other great benefits. It addresses a number of major concerns that can adversely effect one’s health:
Lack of options on activities to do.
Swimming, climbing, cycling, gymnastics, archery, windsurfing and snowmobile adventures are some of the programs offered nowadays. Planning can go on all year, but the weather and seasons do not always permit a single best choice. There’s also the risk that not everyone in a group could participate on the chosen activity. Not every sport suits a single individual, but there’s a sport that suits every individual. Martial arts is ideal for people of all ages and is perfect for families with kids, and is the best option when it comes to availability throughout the year.
Continually increasing focus on academics and less on physicality.
Most schools tend to pivot on knowledge based programs and less on physical activities. Parents are empowered to provide more for their children be taking part in year-round activities, and get themselves moving as well. In fact, increased physical activity has been found to be correlated with improved academic performance, brain function, concentration, and cognitive control.
Inconsistency and inclination to slack off.
Being consistent is key to developing lifelong habits, especially with children who can apply this best practice until adulthood. When it comes to martial arts, flexibility, balance, coordination and strength increase accordingly if you are consistent enough to engage in the sport. How? By joining year round activities.
Inevitable transition between seasons.
Keeping physically active can be tougher during cold seasons, and it can sometimes even be the perfect excuse to not exercise. Getting fit is made enjoyable with year round activities like Martial arts. Continuous training and practice can keep you from being idle and losing skill as the seasons pass, letting you hone your abilities and work on mastery as you desire.
Having a hard time with socialization.
A year round activity does more than support better health, but opens up vast social opportunities in making new friends and mingling with other members of the class. Awkwardness is diffused within a fun and comfortable environment where everyone, young or old, with a common interest is there to fully embrace learning. Start off by finding a friend or family member to stay active with you, inspire and motivate each other.
Excessive screen time or becoming a tech slave.
Watching TV, playing games, computers and gadgets draw leisure time to sitting and staring at screens. Some could go on all day, for life has become unimaginable without technology’s amazing offerings. Knowing when to detach is essential in avoiding adverse health effects like obesity, and in leading a normal life, believe it or not. Training and competing in sports gets people off the couch, out playing and living life!
Don’t assume the person knocking on your door is the person you are waiting for. Make SURE you know who is on the other side before you open the door.
Even though most burglars and potential intruders look for unoccupied homes as their targets, you should never assume that just because you are home you will be safe from a potential break-in. Not only are your home and personal belongings at risk, but your family and loved ones as well if an intruder enters your home while you are in it. In addition to ensuring your home security system is up to par and in good working order, they are a best self-defense tactic if someone enters your home threatening harm while you are at home with your children?
When people mention the phrase self-defense it conjures up all sorts of images. For some those images will be of the Karate Kid, for others it will be visions of elderly women learning techniques in the local church hall. Then of course we have the extreme, men dressed in camouflage, rolling around in the woods and eating bugs. All these images spring to mind because there are actually courses and classes being taught that mirror your visions. Sadly, these courses and classes are not how a self-defense class should be structured and taught.
It is unfortunate that there are instructors all over the world teaching versions of self-defense that actually are far removed from the reality of violence, and what they teach is not likely to ever help you to be able to both protect yourself and reduce risk of being involved in a violent incident. This has caused people to ‘switch’ off about the need and importance of learning a quality self-defense system, in fact due to these images the term ‘self-defense’ is often deemed ‘un cool’ and almost slightly ‘cheesy’. The truth however is that it has never been more important to learn self-defense skills and when taught correctly self-defense is an interesting subject to learn regardless of your age.
Now I am not going to sit here and frighten you with stories of violence. We all know that there are dangerous people out in the world that can cause both our loved ones and ourselves harm. The chances that you will come into contact with these individuals after the age of 25 are greatly reduced due to a likely change in social habits. After all most people either settle down at this age into a relationship or career.
However self-defense is certainly not all about fighting or fancy moves. It is my belief that good self-defense and self-protection is about applying common sense crime prevention advice to your life.
If you learn something but then do nothing with the information you have received then learning it in the first place was pointless. This is exactly what self-defense is all about. It is the study of preventing harm. Not just dealing with it when it happens.
A good self-defense instructor should tell you that 90% of self-defense skills are what are known as ‘soft’ skills. They are the physical application of common sense crime prevention tips. For example, you might be walking home and have two routes to take, one is across a dark and spooky looking field and the other is actually a longer but well-lit route which takes you passed populated areas and is clearly a safer option.
Now the person who takes the safer route is actually practicing self-defense. This shift in viewpoint is essential to acquiring the belief that self-defense is not about fighting. It is about avoiding the need to fight and removing the risk from your life.
For that reason it is so important to take a good quality self defense course. Not because you want to learn to fight, but because you want to avoid the risk of being hurt. Many people believe that self defense is just about fighting down the local bar or pub. This is totally not the case.
Good self-defense is routed in taking steps to minimize the risk of harm coming to both yourself, your family and your property. These steps are usually simple ones such as taking a safe route home, to the more complex ones that involve installing burglar alarms to your homes and perhaps where appropriate using physical intervention and self-defense skills to keep safe.
It is essential that you take steps to learn these skills and pass your knowledge to your children and you friends. This is why it is never too late to start your self-defense training, because the most effective self-defense training actually involves using your mind.
So please at least look into finding a course or session near to where you live, however as I have said not all self-defense courses are the same. You need to be aware of just what a good course offers. However a good rule of thumb is a course that focuses on avoidance and awareness, rather than physical fighting skills is actually far more useful that a fighting based class.
So if you sign up for a short course or a class makes sure you ask the instructor what the course entails. Ask them if they cover things such as ‘avoidance and awareness’. If the course or class is a quality one then these skills will be a major part. As I stated it’s never to late to start training because self -defense is not about fighting. It is about using your mind to avoid danger and take steps to reduce the risk that you will ever face violence.
Real self-defense knowledge is more necessary than it has ever been. The world is a dangerous place. It does not matter where you go; you hear stories about terrible things happening to the nicest people. Sometimes it seems like dreadful threats are lurking everywhere you go – in the cities, in the towns and even in the villages.
You’re probably thinking that this is a paranoid, pessimistic attitude to take, right?
Maybe yes, maybe no, but if you are female, do you want to take the risk of becoming another awful statistic?
This is where real self-defense comes into play because it is better to have practical self-defense tools that you do not use than to lack the means of defending yourself when the worst comes to the worst!
Real self-defense is a complex subject, though, and there are many powerful, practical techniques and theories that can be learned, but here are a few simple tips on how best to defend against a bigger, stronger opponent.
Maintain your distance. The best means of real self-defense is the avoidance of physical confrontation. Whatever the creep says or does, try to maintain and if possible extend the distance between the two of you. The best possible outcome is an easy escape from a dangerous situation, and being able to maintain and control distance can be the key to making this happen.
When there is no alternative to getting physical, remember that:
1) You might not be able to rely on your strength, but a palm slap can help you to escape a potentially dangerous situation. It does not require fine motor control, which is one of the first things to be inhibited in a tense situation, so it is easy to perform. It may not be a strong attack, but a well-timed slap might stun your attacker long enough for you to make a quick escape. You can extend this line of thought to many other forms of attack too; stick with strikes that do not require too much accuracy or complicated movements to be performed effectively. Gouges, rakes, slaps, bites: these are not fancy to look at, but they can be effective means of real self defense for people who lack quality training in more sophisticated methods.
2) A swift kick or knee to the groin of a male opponent, if landed correctly, is guaranteed to weaken even the strongest punk. Real self-defense techniques might not be flashy but they work!
Follow these few tips and you will have an advantage over many people who know nothing about real self-defense applications, but there is so much more to know. Finding yourself out of your depth in a dangerous situation is not the time nor place to realize how much you do not know, so you owe it to yourself to get informed!
Effective self-defense requires more than just a few “karate moves.” It involves the ability to think strategically, and understand how to defend yourself with as little wear-and-tear on you as possible. Especially if you are a woman dealing with a larger, stronger, male assailant.
Many sensible aspects of self defense involve avoiding those situations where you may be at risk and also ensuring your personal environment is secure, i.e. correct locks, movement activated lights, alarm systems etc.
The question which arises is, do you or do you not defend yourself? The reality is that you won’t have much time to ponder this question, and even a moment’s hesitation may see you overpowered.
You need to make up your mind and have a plan in advance. Different circumstances will call for a different response. e.g. someone enters your home threatening harm while you are at home with your children?
That example is clear-cut, don’t be hero, even if you are taking self-defense classes! Just cut your losses. So here you have a clear policy.
But what if you encounter someone in your home or a pleasant date turns nasty? Here you have to make another decision, do I fight or give in to them and hope they don’t hurt me too badly. The problem is you don’t know what their intentions are.
What you do know is that a decent normal human being wouldn’t be doing what they are doing. If you are going to fight then you must fight with all your heart, all your resources and all your brains.
Note I didn’t say with all your strength. This is because it is highly likely that your attacker will be stronger than you, if you try to match strength then you will tire faster than them.
The main thing is the intensity of your defense, which must instantly become an attack. Make a lot of noise, scream and yell. Don’t just flail your arms widely in circular motions, use straight-line thrusts to the eyes, throat and face.
If your arms are being held stomp with your feet and thrust forward with your knees, jab with your elbows and bite!
Whenever I discuss some of these aspects of defense some people cringe and think it’s just too much. But imagine yourself being knocked to the ground, kicked punched, raped. Your attacker isn’t going to be gentle, why should you!
Fight and fight until you are exhausted and then keep fighting. So what if you are tired, so what if you can hardly breathe, never give up! Your adrenalin will mostly mask your injuries.
This will certainly gross you out, but if you thrash and fight for your life and you reach a point of utter exhaustion then you may well vomit from the shear effort. If so don’t turn from your attacker but vomit on them. Yuk I hear you say! Survive I say!
The harsh reality is that you may do all you can and are still badly injured, raped or both, but you will know in your heart you did all you could do and this knowledge is sure to speed your physical and emotional recovery.
If you have already been the victim of a violent assault and you didn’t fight back. Don’t blame yourself, don’t look back in regret, you’re not weak; you just didn’t have a plan, you weren’t prepared.
In our world we shouldn’t have to think about such things, people should treat each other with respect, but sometimes life isn’t fair! Take action attend a quality defense class and decide to fight if heaven forbid the situation should arise again.
Martial arts teach people to be morally upright. You will develop the high level of integrity after you enroll in martial arts classes. The trainers will teach you the need to uphold the highest level of integrity if you like to succeed in your life. If you like to succeed in life, you need to be an honest person. You will be trusted by other people to perform different tasks. For instance, you may like to start a joint venture where you need other people to trust you with their resources, the discipline taught in martial arts will make it possible for you to have the necessary virtue which will make it easy for you to work with other people.
Unshakeable Self Confidence
Martial arts make it easy for you to learn on how to stay confident in different situations. The various tactics taught in martial arts make it very easy to develop the skills of martial arts which are very necessary for your struggle to stay confident. You need to develop the high level of confidence so that you will achieve great success in different matters of your life. You will easily handle pressures from your family as well as workplace if you enroll in martial arts where you will acquire the necessary skills.
Improve Heart Health
To be stronger in different aspects of your life, you need good health. The health muscles determine your health to a great extent. People who engage in martial arts are assured of good heart health. The exercises performed in martial arts are closely related to interval training. The short and intense exercises make it easy for you to lose weight to an extent where you will maintain good health for your heart. The activities performed in martial arts have been proved to be effective in the maintenance of good health. This is according to research which has been carried out by medical professionals.
Lowering Cholesterol
Martial arts classes make you lower cholesterol levels in several ways. First, losing weight help you reduce the amount of bad cholesterol in your body. The process of losing weight stimulates enzymes which move bad cholesterol from your blood to the liver. The bad cholesterol is then processed and removed from the blood system. The process is very necessary for you to enjoy healthy living.
Lowers Blood Pressure
The exercises in martial arts make your heart muscles stronger. The stronger muscles result to achieving the right blood pressure. People who participate in martial arts classes are less likely to develop the complications of blood pressure. The health complication can lead you to a miserable life, but things will change for good if you decide to go for the martial arts classes.
Regulate Glucose and Insulin Levels
Systemic inflammation, insulin, and glucose levels are associated with diabetes. You will achieve great success in getting rid of diabetes if you will rely on the exercises carried out in martial arts. The Karate and Kung Fu is a lifestyle which you will develop, and it will offer you great success as a way of trying to improve life. You will enjoy your workout session as a way of enjoying your martial arts classes. Strenuous exercises carried out during martial arts classes are very helpful in regulating your blood glucose.
Reduce Systemic Inflammation
Systemic inflammation leads to heart disease, diabetes, cancer, dementia and other conditions. Physical training makes your body release anti-inflammatory substances which are naturally created by the body. The exercises in martial arts help release excess insulin and blood glucose from the body which can lead to inflammation if left to accumulate to high levels. You will quickly lower your systemic inflammation if you engage in martial arts on a regular basis.
Boost Endurance
Martial arts will expose your body to short interval like training. If you are a regular martial arts guy, you will expose your body to basic exercises which will make it easy for you to increase your endurance level. The body will adapt to intense periods of lower intensity exercises which are done over an extended period. This will result in making your body achieve a significant level of endurance. Increased tolerance leads to increased focus and steady energy through your day. It leads to making you more productive.
Develop Excellent Flexibility
As people older, they tend to lose flexibility. But, martial arts are the top ways you can use to stay flexible. The tutors will teach you on how to make different movements. You will learn on how to make hits, kicks, punches and other body movements which will lead you to stay focused in your life. Body muscles, ligaments, and tendons tend to shorten if you will ignore exercises, but things will change for good after you start engaging in martial arts. The frequency of muscle injury will reduce to a great extent after you adopt the martial arts techniques.
Improve Balance
Martial arts expose participants to all planes of movements. The members move forward, backward, side to side and even rotate. It increases the level of balance in people to a great extent. As people age, they tend to lose balance; they can correct the situation if they engage in a martial art where they will learn on how to make different movements. With time, the muscles will get used to the changes which make it easy for them to achieve the high level of balance.
Develop Muscle Tone
The martial arts techniques get you exercise different muscles. You will use your body weight to make different movements. This in effect leads to significant muscle development. The total body training makes it easy for you to achieve muscle tone similar to the one performed by military personnel or athletes who train on a regular basis. Martial arts are fun; you will not feel like you are under a punishment when in karate training. You have close friends who will encourage you to overcome different challenges so that you will raise the ranks. Other benefits of martial arts include getting rid of stubborn fats, improving your metabolism and achieving mental toughness.
Martial Arts is an amazing way to stay engaged while you workout. If you don’t do Martial Arts ask yourself, “Do you look forward to your workouts?” If not, you’re more likely to come up with reasons to skip a session or two. As missed sessions become more common, you’ll lose the health and fitness benefits that made you want to exercise in the first place, so it’s important to keep things fun.
Consider these tips to bring some fun into your exercise time:
Analyze your current workout. If your exercise time is less than fulfilling, an analysis of your current workout will help you identify why you’re not happy.
Does the thought of using the Stairmaster make you want to cry? Do you try to come up with excuses to avoid running? If your workout makes you sad, it’s time to reevaluate how you exercise.
Consider why you’re unhappy and search for solutions that will work with your lifestyle. Would taking a group class make you more likely to exercise? Do you simply need a different type of workout?
Consider signing up for a Martial Arts class at a local gym or other venue. They are fun and engaging and most have a belt system that can act to give you motivation to workout consistently.
Add a friend. Exercising alone can get boring, but a good friend can change how you think about your workout.
Do you hate to exercise alone? Finding a friend who is also trying to get in shape can help both of you by making the workout more fun.
A study, titled “The Influence of Partner’s Behavior on Health Behavior Change,” found that adding a partner to your workout can help. Researchers learned that it makes you five times more likely to exercise.
If your workout requires a partnering up for a portion of it, like in a Martial Arts class, then you and your friend are less likely to skip and let each other down.
Turn it into a game with rewards. Games can make your workout more fun. This will motivate you to keep going and stay active.
You don’t have to be competitive or combative to enjoy the spiritedness of Martial Arts. The great thing is that most of the time you are only competing against yourself and where you were yesterday.
Add music. Do you have music playing in the background as you do your cardio? Music has a powerful impact on exercise. There is a reason why you hear loud music in gyms.
A study, titled “Music in the exercise domain: A review and synthesis,” found that music can actually make you better at exercising. The study also found that music makes the workout seem easier and more fun.
In Martial Arts classes, often times music will be used to increase the intensity. However, if there is not any music, it is acceptable and encouraged that you yell in class; that get’s everyone going.
Find someone to emulate. Channel your inner Bruce Lee.
Even if you can’t bring yourself to pretend like you’re an action movie star, you can always find someone who is doing something impressive and try to copy or mimic him or her. You never know, you might accomplish something you never thought you would.
Change your workout environment. Workout someplace that will give you a change of scenery. Sometime going to the gym everyday, the only thing that changes is if someone new shows up and happens to be using the piece of equipment you normally use.
Exercising outdoors can make your workout more enjoyable. Researchers found that the outdoors helps you forget the pain while you focus on your surroundings.
Martial Arts classes are often structured differently each time you go. You may work on different techniques and with different partners each time you come to class
Post motivational notes. Putting notes to encourage exercise wherever you might see them during your day can help you stay in shape. Research shows that even simple things like smiley faces can have a positive impact on your workout.
Spend some time writing inspiring notes to yourself. Consider writing funny quotes to help you stay inspired to work out.
Achieving new rank is like telling yourself that you’ve gotten better. It can be a constant affirmation every time that you put it on.
Add variety. Do you do the same exercise routine every day? The same workout can get boring over time. Consider trying new exercises you’ve never done before. Also, think about exercise in different ways.
Dancing can be a great way to burn calories and stay in shape. Do you have a dance you love?
Playing sports is a workout too. Organize teams with your family and friends or join community teams and have some fun!
Of course Martial Arts fits here as well.
Your workouts can be more fun with a few simple adjustments. Make exercise a better experience with these tips and you’ll find that fitness can be fun!
If you want to eat healthy, start planning ahead. A little foresight will help you to learn new habits when it comes to choosing nutritious foods and assembling balanced meals. Take a look at these 5 benefits of deciding what to eat ahead of time, along with strategies you can use when you’re dining at home or visiting your favorite restaurant.
Benefits of Planning Ahead
Discover healthier choices. You have a wide variety of ingredients to choose from when you’re mulling over your eating plan in advance. Try out exotic vegetables or fruits. Experiment with a recipe for slimming down a cream sauce.
Resist temptation. It’s easier to turn down corn chips when you have wasabi hummus and baby carrots on hand. Find lower calorie substitutes for junk food.
Enjoy food more. Anticipation heightens any pleasure. Look forward to the special brunch you’ve arranged for Sunday morning instead of settling for the same old dry cereal you eat every day.
Track your progress. It’s easier to evaluate your diet when you can remember what you ate for lunch yesterday. Planning ahead gives you more accurate data to enter into your weight loss diary or your mobile fitness app.
Manage your busy schedule. Maybe your days are jam packed with soccer games and sales reports. Advance preparations may be the only way to stay on top of caring for your health.
Strategies to Use at Home
Shop smart. Bring home groceries that are good for your heart and waistline. Fill your cart with fresh produce, lean proteins, and healthy fats. Cut down on processed foods.
Rearrange your kitchen. If you still want to keep some brownies around, put them out of reach. On the other hand, park a bowl of apples in the middle of your kitchen counter so they’ll be the first thing that you reach for.
Design menus. Exercise your creativity. Turn weekday dinners into 3-course feasts. Round off your main course with a simple soup and a fruit parfait for dessert.
Cook in batches. Focus on make-ahead meals. That way you can cook once while feeding your family two or three times. Prepare chili or lasagna. Freeze the leftovers and reheat them when you arrive home after working late at the office.
Measure portions. Spending more time on food preparation gives you time to become familiar with eyeballing portion sizes. Practice identifying one ounce of cheese. It’s about as big as a pair of dice.
Strategies to Use for Eating Out
Carry snacks. Dine out without sabotaging your good intentions. Bring along whole wheat crackers or a handful of nuts to munch on before you walk into the restaurant. You’re more likely to order a light dish like grilled fish if you feel slightly full.
Call ahead. Place a call or go online to check out your options before you reserve a table. Many restaurants post their full menus. Look for calorie counts for each dish or any special sections for dieters. Phone ahead to see if the kitchen will take custom orders.
Enlist support. Studies show that our table companions have a big influence on how many calories we consume. If your friends are hearty eaters, you may want to invite them out for a ball game instead of a steak dinner. When dining in a group, try ordering first. You may find that your friends will join you in asking for broccoli instead of French fries.
Maintain a healthy weight by creating an eating plan and sticking to it. Planning ahead provides the structure you need to make wholesome foods part of your busy lifestyle.
Martial Arts instructors see a variety of body image issues in their classes every day. From young children to adults, they have important lessons about how people perceive their own bodies and the bodies of others.
The way you view your body is important for overall health and fitness.
Use these strategies to develop a positive body image and gain the advantage of stronger mental and physical health:
Understand why body image matters. How do you feel after you look in the mirror? Do you love your body, or are you constantly searching for new flaws?
It’s easy to become preoccupied with external appearances. Do you see every flaw and feel imperfect? Do you worry about how others perceive you? Your mind forms your opinions of body images.
Body image issues are tied to self-esteem and confidence. They’re also part of overall emotional health, so unhealthy opinions can have a strong negative impact on your life.
Focus more on what your body can do and it will change how you look at yourself
Challenge stereotypes. Martial Arts instructors see a huge variety of body shapes and sizes. The human body is not restricted to a specific mold. Everyone isn’t the same height or weight. Accepting this variety will help you to challenge stereotypes related to body image.
It’s important to understand that one body type isn’t the correct way to exist. There is no ideal weight, height, or shape on the planet. The universe has created a variety of shapes and sizes for a reason. Diversity makes things more fun and avoids boredom.
It’s also crucial to understand that exercise doesn’t produce the same results in each person. One person may lose weight faster, and another may gain muscle slower.
The stereotype of a stick-thin model or muscular man has to change. Martial Arts instructors recommend avoiding these stereotypes and focusing on your own body. What do you think is your ideal shape?
Martial Arts instructors will be the first to tell you that body type does not determine success. Every body type has the ability to do so much. Martial Artists learn to use their bodies in the most effective way. Shape does not determine ability.
Find positive role models. A good role model can help guide you to better health.
Your Martial Arts instructor could make a good role model, but there are also other options. Have you watched in awe as 90-year old women practices Tai Chi in the park?
Positive role models don’t have to come out of magazines, television shows, or gyms. They can be normal people who stay in shape and love their bodies. They don’t have to be triathletes to inspire you.
A positive role model can help you to see how a good body image can help make life better.
Focus on healthy eating. A negative body image can lead to eating disorders and other concerns.
Obsessive calorie counting and worrying can be a serious issue. Martial Arts instructors see punishments for messing up a diet or eating something sweet. All of these issues are linked to a poor body image.
With healthy eating, flexibility is at the heart of the meal plans.
Experts recommend consulting dieticians and nutritionists to work on eating disorders.
It’s important to allow yourself to have cheat days or cheat foods, so your body isn’t constantly craving certain foods. Eating these items in moderation can help you stick to a healthy diet.
Avoid judging others. The judgment you pass on others often transfers to yourself.
Instead of criticizing others, focus on positive aspects of their body. This will help you see positive points in your own body image.
A positive body image is essential to overall health. If your body image is suffering, then consider these tips from Martial Arts instructors.
Finding the motivation to exercise is sometimes challenging. It can be tempting to loll around on the couch instead of climbing onto the treadmill. Try these three easy secrets that will get you moving.
Surround Yourself With Green
Understand the power of green.A recent university study found that cyclists who watched a nature video through a green filter said it increased their motivation. They even felt like they were expending less effort while working out at the same intensity.
Head outdoors. Put natural settings and the color green to work for you. Take a bike ride in the fresh air and enjoy the scenic beauty.
Bring in plants. Plants make any space more luxuriant. They’ll also improve the air quality while they sit there looking pretty.
Redecorate your exercise space. Create an accent wall in your home gym and paint it aquamarine. Shop around for a chartreuse exercise mat.
Dress the part. If you work out regularly, you need to replace your clothes anyway from time to time. Choose your next leotard or sneakers in a shade of green. If pink is still your favorite color, you can always get a green headband or water bottle.
Have Fun
Pair off with an exercise buddy. A workout partner introduces a sense of accountability that makes it tougher to find excuses for skipping the gym. Socializing also adds to the enjoyment, especially if you find someone who makes you laugh.
Take a class. Discover the satisfaction of learning a new dance move or improving your tennis swing. Share a sense of camaraderie with your fellow students.
Listen to music. Check your community calendars for fitness events featuring popular DJs or live music. Put together your own soundtrack for home work outs. Any kind of music is good if it makes you feel like dancing.
Seek out new settings. Get off your treadmill and try a new jogging trail. Anticipate the thrills of scuba diving on your next vacation while you’re doing laps at the public pool. Changing your environment will keep you feeling fresh.
Pay attention to your body. Gradually, you’ll find that physical activity comes with its own rewards. Luxuriate in how peaceful your body feels during a yoga pose. Welcome the way a long run melts away the stress that builds up at the office.
Set Specific Goals
Improve your health. Talk with your doctor if you’re working out to alleviate certain medical conditions. Achieving lower blood sugar or cholesterol could be the best inspiration of all.
Change your measurements. Losing weight is a sensible goal for many, but reducing abdominal fat may be an even better indicator of progress. Celebrate every inch you take off your waist. You’ll look better and reduce your risk of heart disease and other serious conditions.
Increase your strength. Powerful physiques are good for office workers as well as bodybuilders. Strong muscles and bones protect you from injuries and make daily activities like keeping up with your grandchildren easier. As a bonus, lean muscle tissue burns calories more efficiently than fat.
Enhance your performance. Maybe you play competitive sports or just like to beat your own past records. Set targets that will help you monitor your progress. You could run a slightly longer distance each week or gradually increase the amount of weight that you can bench press.
You know exercise is good for you, but you may still need a little help getting to like it. These simple motivations will get you on your feet and have you looking forward to your next workout.
