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…Martial Arts: more than just a workout…

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Nobody likes to be told what to do at the gym, I know I don’t. Giving tips and

advice is ok if we ask for it but someone coming to me and preaching to me ‘oh

you should do it this way’ is NOT okay. I’m sure we’ve all heard the familiar

sayings at one stage in our lives – “lift weights you won’t get bulky” or “you

should really try cross fit, it’s so awesome!”. But let me ask you something, have

you ever heard someone say, “Oh my god martial arts changed my life”? Well if

you haven’t, now you have.

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I didn’t realize how martial arts can play such a huge part to someone’s everyday

life. Fitness being one thing but the way the art can also improve other things like

your balance, focus and attitude is somewhat quite fascinating and alluring. Like

other sports we can run, swim, play basketball or do gymnastics, but martial arts

is much more than just a sport it goes deeper than that. If we dig deep enough,

and really understand the culture of the art, martial arts not only can physically

benefit you but mentally as well.

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You will learn moves that are like a soothing meditation which can help control

stress and tension levels, also believe it or not but it can actually teach you

valuable life lessons and build a positive attitude easing the mind and soul. After a

few practices you will soon realize your flexibility will improve, and being able to

defend yourself is not a bad skill to have either. Don’t get me wrong it’s great to

look better and feel stronger from any sport, but let me tell you something,

martial arts is much more than just a workout. Practicing this art has many

benefits that can lead to a happier and healthier lifestyle and perhaps an even

better you.

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Right, now that we know that martial arts is a good form of fitness and the next

question is, which technique do we go for? As you may know there are many to

choose from and each one holds their own skill. Judo, Karate and Tae Kwon do are

probably the more popular ones, but you also have Muay Thai, Jiu-Jitsu and more

recently, MMA (Mixed Martial Arts). YouTube Ronda Rousey if you aren’t familiar

with this full contact combat sport, it basically involves a mixture of everything

including wrestling too. But I would suggest starting off lightly with one technique

first, see how you go and then if you want to you can cross train later.

Finding a class and the right gym is always a pain in the backside especially trying

to fit it in your busy schedule, so let me make it easier for you, Martial Tribes is an

online platform where you can connect with martial arts instructors from

anywhere in the world. It’s the first martial arts social networking website where

you can browse all the different types of martial arts and see what trainers have

to offer. Train, interact and learn from them through video blogs and live

streaming wherever you are. Explore everything you want to know about martial

arts with the latest updates and news. With only just launching last year the site

already has over 100,000 registered users and boasts a variety of top instructors

signed up. You have no excuses, so what are you waiting for?

…Summer Champagne Cocktails…

Ok… Lets be realistic. The sun is coming out which means the summer cocktails are going to come out. I feel that with my clients their biggest battle is figuring out how to balance living a healthy lifestyle with a FUN lifestyle.  I am not saying that you have to give up ALL things to reach your health and fitness goals.  BUT MODERATION IS KEY!

So yes…if you have been working your butt off for weeks and you have your gals coming over for a girls night, enjoy one or two drinks.  The best suggestions is to always stick with low sugar options.  Red wine carries a great nutritional profile and some are even low in sugar and carbs. Do your research and see what nutritional values are in the drinks you want to consume.  In the mean time… here is a guest post providing some delicious options for you and your friends to try!

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Impress your guests with champagne cocktails

In a circle of adults no important celebration is complete without champagne. In our minds it is associated with memorable moments of life. But don’t feel afraid to mix up your next soiree with some elegant champagne cocktails.

Champagne cocktails were served traditionally as an aperitif before a festive dinner, though you can serve them any time. So to get you started, we have prepared for you some of the most accessible recipes that we believe are the best.

General tips:

  • champagne in cocktails should not be shaken (it foams strongly), if necessary, it should only be slowly stirred with a spoon;
  • before preparation all the ingredients and the glass should be cooled down;
  • use only big glasses capacity of which is 20-30% higher than the total volume of all added components;
  • It might sound obvious, but the higher the quality of the champagne, the tastier the cocktail will be

Lemon Cocktail

Ingredients:

  • 100 ml of dry or semi-dry champagne
  • 20ml of lemon juice
  • 1 piece of sugar
  • a slice of lemon
  • ice

Preparation:

In the glass on a thin stem put a piece of sugar, pour the lemon juice, pour champagne on top, put an ice-cube and decorate with lemon.

 

Champagne ice

Ingredients:

  • champagne (brut or dry, e.g. Lanson Champagne) – 50 ml;
  • ice cream (white) – 100 grams;
  • strawberry – 50 grams;
  • mint – 2-3 leaves.

Preparation:

Slice strawberries in big pieces and finely chop mint. Mix strawberry, ice cream and mint in a glass. Pour in the champagne.

Drink cocktail through a straw. Remains of strawberries can be eaten with a spoon.

Champagne with ice cream and strawberries is usually served for dessert.

 

AMERICAN GLORY I

Ingredients:

  • 20 ml of pomegranate syrup Grenadine;
  • 40 ml of orange juice;
  • 10 ml of lemon juice;
  • Any champagne on offer;
  • For decoration: 1 slice of orange.

Preparation:

Mix grenadine syrup, orange and lemon juices in a glass for champagne by one-third filled with crushed ice. Top up with champagne. Decorate the edge of the glass with a slice of orange.

 

Martini Royale

Ingredients:

  • 75ml of white vermouth;
  • 75 ml of dry sparkling wine;
  • Lime – 30grams;
  • Sprig of mint;
  • Ice cubes – 160 g

Preparation:

Fill a wine glass with ice cubes till top. Pour in white vermouth and dry sparkling wine. Squeeze a quarter of lime there and gently stir with a cocktail spoon. Decorate the glass with a slice of lime and sprig of mint.

 

Sparkling Strawberry Sangria

Ingredients:

  • 4-10 strawberries;
  • 1 apple;
  • 1/2 of lemon;
  • 1 lime;
  • 1 cinnamon stick;
  • 2-6 leaves of mint;
  • 50 grams of sugar (preferably yellow cane);
  • 1 bottle of champagne (Brut or Asti) very chilled.

Preparation:

Slice strawberries into 4 pieces and the rest of the fruit cut into cubes. Add mint, cinnamon, sugar and put the mix in refrigerator for several hours until the sugar dissolves and forms a “syrup” on the bottom of the bowl. Add the champagne 30 minutes before serving. Everything should be very well mixed and put back in the fridge. The drink should be served very chilled!!! (Depending on the season, strawberries can be replaced with peaches (peeled beforehand) or you can add some wild berries (blackberries) which with give the drink very beautiful shade.

Bon Appetit!

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…Guest Post: Supplements…

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For any competitive athlete, busting your ass in the gym, nailing your diet, and being consistent are the key components to achieving success on stage.

A lot of fitness ‘gurus’ like to throw around the number that “results are 30% gym, 70% diet’.

I kinda see where they’re coming from – to a degree. What we do in the gym, time wise, pales in comparison to the lifestyle we must lead. You can go balls to the wall for an hour in the gym, however if you’re under eating or over eating, not resting enough, or not consuming the right nutrients, then progress will come slowly, if at all.

I prefer to look at it in a different manner however.

You need to put in 100% into your workouts. 100% into your diet. When you’re doing this, you then need to look into what supplements can help you out.

There are a ton of sports nutrition & bodybuilding supplement brands in the market. Each making claims that their protein powder will help you gain muscle. Their pre workout will give you the best workout ever, and that their post workout shakes are essential if you want to make gains.

However if your diet and workout plan isn’t in check, then you’re wasting your time when it comes to supplements. Providing that you are nailing the basics, then supplements can help your performance in the gym, lead to greater gains, and make life more convenient.

My supplement usage does differ year round, from pre contest phase to ‘off season’. However today I’d like to share 3 supplements that any competitor can benefit from, any time of the year. Male, female, bodybuilder or physique competitor – these following supplements are must have’s in my opinion.

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Protein Supplements

Im about to make a bold statement. So bold, that I even had to emphasise the the bold in a bold font.

almost consider protein powder as a food source. Almost.

A quality whey Protein for example contains a full amino acid profile. When we consume any protein source, or any food for that matter, our body digests it. The protein is broken down into amino acids and shuttled around the body to be used as needed.

Using a whey protein powder is beneficial for the following reasons:

  • Easy to digest
  • Fast absorbing
  • Enhances Immune function
  • Convenient To Drink

While new evidence has debunked the post workout anabolic window, consuming regular amounts of protein is important for protein synthesis and making optimal progress.

My protein supplements contain a whey protein powder for post workout, or upon waking if im doing cardio in the morning. However if im looking to use a protein powder as a meal replacement, i’ll opt for a protein blend containing micellar casein and whey protein.

I find that this blend supplies me with a more tapered release of protein, thanks to the slow digesting nature of casein protein.

A protein supplement is hugely useful for anyone looking to gain weight, and lacks the appetite to ‘eat big’. Consuming 200+ grams of protein over the course of the day can be quite an effort, on top of having to consume carbs and fats, so a protein shake is an easy solution to hit your necessary protein intake.

Protein shakes aren’t essential, but you’ll be hard pressed to find any fitness competitor or athlete without a bag of protein lying round their house.

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Carbohydrate Supplements

I am not a fan of low carb diets. In my NABBA bodybuilding journal, and in my condition update videos over on my youtube channel, i always get comments about my carb intake. People can’t believe how many carbs im able to eat and still lose weight.

When training twice a day, i always ensure that i take some kind of fast digesting carb such as maltodextrin, dextrose, or a blend post workout.

This allows my recovery to kick start, and my glycogen stores to replenish faster, ready for by second weight session later in the day.

It its a low carb day, i’ll limit my reliance on carb supplements, in favour of eating foods, as it makes me feel fuller.

However when ‘bulking’ or looking to gain lean muscle mass is when i find carbohydrate supplements particularly useful.

Consuming 400-500, or sometimes even more, grams of carbohydrates from whole foods isn’t easy.

In order to gain muscle mass however, a caloric surplus is crucial, and carbohydrates should make up the majority of your calorie intake. I usually have around 50-55% of my carbohydrate content from carbs.

As much as I enjoy a big bowl of porridge for breakfast, and eating often through out the day, hitting a big carb requirement from rice, potatoes etc isn’t easy.

One of the most simple ways to increase carb intake is through the use of a carbohydrate supplement. Dextrose, maltodextrin, vitargo, waxymaize starch, and countless others carb powders are all excellent choices to have during or post workout.

During a workout, they’ll keep glycogen stores topped up, meaning that the muscle has gas in the tank to keep exercising. Post workout, any of these fast acting carb powders will quickly replenish glycogen stores to aid in recovery.

Dextrose and maltrodextrin are the supplements i personally use, however there are a ton of different carb powders you can try for yourself.

Creatine

To non gym goers, this will be the most uncommon supplement on this list. Even those who have never stepped foot in a gym will have heard of protein shakes and carb powders, or meal replacement shakes. Creatine, probably not.

However within the fitness industry, everyone should know what creatine is. It is one of the most proven to work supplements on the market in study after study.

To summarise, creatine will enhance endurance during exercise, allowing to train longer, and perform more reps. It helps contribute to strength gains, along with aiding in lean muscle gain.

The most common type is creatine monohydrate powder. It doesn’t taste great. Likewise it isn’t disgusting. Just a little ‘powdery’. I take 10 grams a day, split into 2 x 5 gram doses, pre and post workout.

An old school of thought was that it was essential to supplement it pre and post workout, however, with more researching being carried out looking into the effects of creatine, I have came to the conclusion that timing isn’t hugely important.

I just like to take it pre and post workout, out of habit. I can mix it with my pre and post workout shakes, and mask the taste.

Over To You

Chances are, if you’re a competitive bodybuilder, physique athlete or participate in any kind of sport, you’ll already be using these supplements i’ve listed.

There is a reason that these supplements are so popular. They work. Simple as that. The beauty about these 3 supplements is that each one of them is also cheap.

There is nothing fancy about them. A whey protein concentrate, providing that it is 80%+ content, is the same across the board. Just double check the nutrition label if you’re unsure.

Carb powders and creatine monohydrate powder are homogeneous products. They are the same across the board. Don’t fall into the trap of believing false advertisement or marketing hype.

Remember, if your training and nutrition isn’t on point, then don’t expect magic from using supplements. Even if your nutrition and workouts are nailed down, you still shouldn’t expect magic from supplements. Just think of them as one small piece of a larger puzzle. When everything is in place, you’ll start to see the most optimum results.

I hope this post has given you a little bit of insight, and will help you hit your fitness goals. If you disagree with any of the supplements i’ve listed here, please sound off in the comments section below.

 

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…Guest Post: 10 Best Health & Fitness Tips for Women’s Care…

10 Tips to Better Health and Fitness

Today we have Mr. Rod Devreese here to speak about some important key things to keep in mind for those who have recently started a new health and fitness routine.  Starting a new routine takes a lot of work, dedication, and patience.  You will learn what does and does not work best for YOUR body.  Try NOT to compare yourself to those around you because everyone is different! What I personally do may not work for someone else or it may give better/worse results to someone else.  It is about trial and error and figuring out YOUR body.  The goal is to stay motivated, stay on track with your healthy eating habits, and stick to your regular workout routine.  Doing these things will slowly start to show you the results you have been wanting! 

Now, lets hear what Mr. Rod Devreese has to say!

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If you want to be on your way to better health and fitness, you can follow these tips:

1. Don’t expect to improve your health overnight. It takes time to get used to
changes in your diet and lifestyle. If you are patient, you can succeed.

2. Be happy and the good hormones in your body will defeat cortisol. The latter is
also known as stress hormone. When you are happy, you will feel good. You can
watch funny videos or comedy movies with your friends or family, or you can just
talk about funny things.

3. Your monitor must be slightly above or just about the same level as your eyes.
a monitor that is lower than your eye level is sure to cause shoulder, neck, and
back aches.

4. Monitor your heart rate especially during workout. A heart rate monitor can be
very useful. You need to use one to ensure that your heart rate is around 75% to
85%. The heart rate must not be too low or too high to get the best result from the
workout.

5. Boost your energy level by eating an energy bar or any other food that is rich in
sugar and fiber. Banana is also a great snack before doing any form of exercise.

6. Focus your attention on eating a balanced diet and getting a good exercise rather
than thinking about losing weight. The figures on the scale will not be able to help
you out.

7. Before doing any workout, you should do some stretching and other warm-up
exercises. This can prevent injuries. A lot of people tend to ignore this and later
on, they can have muscle injuries.

8. Some people think that aiming for better health and fitness means that a person
no longer needs carbs. This is a common misconception. In fact, you need carbs
to fuel the body and get the needed energy. You need to eat high-fiber foods
like fruits and vegetables, as well as protein sources. This will ensure that
carbohydrates are broken down with ease.

9. If you are the type of person who lacks motivation, you can try working out with a
friend or close member of the family. With a buddy, you will find ‘exercise’ time
cool and lots of fun rather than trying to achieve your fitness goals alone.

10. Routine activities are normal but if you want to be physically fit, you should learn
to be flexible. The freedom to do things as you see fit is a great way to motivate
yourself and to avoid boredom.

Aside from the tips above, you also need to look into diet food plans. If you truly want
to get in shape, there is a need to follow a diet regimen that will work for you. It can be
hard at first but once you get into the habit, you can live a healthier life and be fit.

Author Bio:

Rod Devreese is a former collegiate athlete as well as a health & fitness enthusiast who writes on
topics such as diet food plans, exercise, general health, and nutrition at Diet Brand Reviews.

 

 

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…Guest Post: 5 Ways to Stay Motivated To Get In Shape…

5 Ways to Stay Motivated To Get In Shape

Aiming for a new body is a common goal for a lot of people, but like many other
endeavors, it’s easier said than done. While commitment to the cause is always
impressively solid at the beginning, few actually get through to the finish. The following
are suggestions on how to keep the fire going when trying to get into shape.

Bring a friend

The easiest way to help discipline oneself to stick to workout routines and schedules is
to have someone check on them. Make sure to invite someone who’s disciplined and
equally determined or else you might end up giving each other excuses. The goal is for
you to motivate and encourage each other. Since not all of us are lucky enough to have
that friend or family member, joining a class or team works too.

Know what you can and can’t do

Everyone has limits, especially in exercise. There’s nothing wrong with wanting that six-pack to materialize itself in a week, but we have to face the physical constraints lying between us and our goals. Keeping your workouts within your capacity lessens the likelihood that you’ll quit because of the impossibility of the exercise (and transitively,the goal of getting in shape). Be creative. Mix and mash the workouts that you can do.

Give yourself a deadline

Our teachers knew what they were doing. How much schoolwork would we have
finished if they didn’t give deadlines? Setting specific dates for certain goals adds to the
pressure of having to achieve them. The more detailed your goals are, the better. Think,
“be able to lift forty-pound weights in two weeks” rather than just “improve weightlifting”.

Track your progress

Keep records of how you’re doing. Nowadays this is especially easy to do because of
the dozens of free smart phone applications designed for this purpose. Improvement
isn’t always easy to feel, but writing it down keeps you assured that you’re going
somewhere. For additional motivation, reward yourself whenever you see progress
markers achieved.

Let brains improve with brawns

Getting in shape isn’t just about the body. It’s easier and faster to achieve that dream
figure when you use tried and tested methods. Hundreds of thousands of books and
websites contain information on dieting, exercising, conditioning, and bodybuilding. It
helps to join online forums and groups where you can share routines and tips.

Often, the biggest enemy in working towards getting fit is time. Desired results can take
months or years to manifest. Above all, it’s important to find enjoyment and fulfilment in
exercise because work turns into play when you’re having fun.

About the Author:

Macy is an experienced writer on health and fitness. She loves to help people learn
more about methods and machines that help in losing weight and building muscle.

References:

American Diabetes: 15 Ways to Stay Motivated to Exercise;
[http://www.americandiabetes.com/living-diabetes/diabetes-fitness-articles/15-ways-
stay-motivated-exercise]

Pete Williams, Core Performance: 7 Secrets to Get Motivated for a Workout;
[http://www.coreperformance.com/daily/mindset/7-secrets-to-get-motivated-for-a-
workout.html]

Ruth Zukerman, The Huffington Post: 10 Ways to Stay Motivated to Work Out;
[http://www.huffingtonpost.com/ruth-zukerman/10-ways-to-stay-motivated-to-work-
out_b_931603.html#s335840&title=Dont_Go_It]

Anne Stein, Chicago Tribune: Staying motivated to exercise;
[http://articles.chicagotribune.com/2012-03-21/health/sc-health-0321-fitness-excuses-
20120321_1_exercise-class-morning-exerciser-department-of-exercise-physiology]

Aura Dundalk Leisure Centre: Top 7 Ways To Stay Committed to Exercise;
[http://aurasportleisure.newsweaver.co.uk/auraleisurecentre/1kxnwq0cqt8]

Heather Scott, The Examiner: How to stay committed to your exercise routine;
[http://www.examiner.com/article/how-to-stay-committed-to-your-exercise-routine]