Jiu-Jitsu and Weightloss, a Great Combination

Are you envious of the people at the gym working out that come across as if it’s so effortless they’re addicted? Well have I got some news for you, you can be one of them. Brazilian jiu-jitsu for weight loss is said to be addictive, and a workout that results in weight loss. Yes, that’s right; you can be addicted to weight loss.

 

I have learned that if there is one thing that society has in common, it is the issue of weight. Let me be as precise as possible, the issue of weight is never being too skinny, only too heavy. How many times have you heard yourself or someone else say “I look heavy”, “I feel heavy”, “I am heavy”? Now, here is where you disconnect your self from the rest of the whining yet do zilch people in our society. You do something about it, go out and get addicted to weight loss and Brazilian jiu-jitsu can help.

 

If you have ever seen a Samurai warrior movie you already know what jiu-jitsu looks like since that is, after all its origin. It is an ancient martial art which consists of punches, throws, kicks, and weapons. At the same time as grappling and ground fighting, commit to memory that leverage is one of the key techniques in the art of Brazilian Jiu-Jitsu. Practice makes perfect, and in order to be addicted to jiu-jitsu for weight loss you have to know the exact techniques.

 

Here is a modest plan you may want to follow to keep from becoming too addicted, but to ensure you are the right amount addicted. Try starting out with Brazilian jiu-jitsu 3-4 times a week and circuit training 2-3 times. If what you want to say at the end of this goal is “I look skinny”, “I feel fat”, “I am Skinny”, then I would also advocate throwing in running at least 2 times a week to start.

 

Let me be as precise as possible once again, you are not going to get the results you want within 2 weeks, nor without a suitable diet. The devil on your shoulder is going to have to reject laziness, Oreo’s and cupcakes. And the Angel in your head is going to have to say yes to protein. Fish, chicken, steak, vegetables, and baked potatoes should be on the top of your grocery shopping list from now on. For the sweet toothed, rice cakes and peanut butter is your new desert. Jiu-Jitsu alone is not the answer, but part of an overall plan.

 

I said you could be addicted to weight loss, I never said it would be effortless. It takes perseverance and aspiration. Jiu-jitsu for weight loss can not only turn out to be addictive in terms of weight loss, but also in terms of self defense. There is an old jiu-jitsu practice that puts your mind in a tranquil state where personal, emotional, or physical limitations are no longer present. Through jiu-jitsu you will see that it is the power in the mind that overpowers, not the body.

Fading Glory? Or Aging Gracefully?

 

Fading Glory? Or Aging Gracefully?

Today’s essay is a bit different from anything I have written before. Everything I write in this article has been kicking around the inside of my brain for weeks, months, dare I say a few years, and it’s not getting any better. It is now that I look to you, my faithful blog followers, to please consider the following, feeling free to share similar experiences you may be going through as well.

While it seems strange to write, and even more surreal to hear spoken out loud, I am in my late 40’s, and nearing 50. Yes, 50 years old. Not 50 dollars, not 50 pounds, but I have spent nearly half a century on this Earth. While the number itself does not bother me, as it does some, the transformations my body is going through is quite bothersome both mentally and physically. From an early age, I was always very athletic, playing baseball and football on a both a collegiate and professional level, while taking pride in the shape I was in and the strength, stamina and speed I had. So far this sounds not so unusual, I know; we’ve all had our ‘hey day’ where we were at the top of our game and in the best shape of our lives. While many find that entering into middle age is the best time of their lives; a time to rejuvenate, focus on health and fitness in hopes of extending life expectancy, I find myself in a different category at the present time (but with any luck, you will see a post a few months from now where there has been progress and transformation taking place).

After having suffered various athletic injuries and had a near-death car accident or two, I have now come this far to find myself lacking energy, struggling with chest pains (yes, they’ve been checked out and I was told it was stress) , stomach & digestive maladies, constantly tight, aching muscles, routine headaches…. I think you get the picture. What I don’t ‘get’ is how I got this way. I am someone who, just a decade or so ago was out to conquer the world… I was braving wild rapids, trekking across the globe to make it to Everest, spending much of my time as a dive master off the beautiful coral reefs in the state I call home. I love the water; being out on the open sea with the warm salt water spray leaving a trail behind me as I head to my favorite fishing grounds. I am at total peace in the water. When I’m diving, the problems of the world are left on the surface, with nothing but captivating creatures and awe-inspiring formations in an underwater world where time ceases to exist (well, okay… Keep an eye on the O2 left in the tank, for sure, but you know what I mean).

Now that I am dealing with all these injuries and age-related consequences, I find myself depressed. Depressed that I have weight to lose and it’s hard to come off at this age; particularly when I have the legs of a 20 year old but carry all my weight in my stomach. I’m now very hesitant (I sometimes even use the word ‘scared’) to dive and do what I love most, for fear I could have a heart attack. I can’t walk up a flight of stairs without feeling winded!

I know all you fitness buffs out there will say “cut back on your portions, what are you eating, are you drinking lots of water, are you exercising….?” The answer to all of these questions is a resounding “yes!” which is what makes this all so frustrating. I like to walk; I load a book on tape onto the iPod and take walks along my favorite bays or a bike through the Everglades. I bought a Wii Fit, a Wii Active; a recumbent bike for the road that I thought would put the least amount of stress on my injured neck/shoulder. I’ve joined gyms; standard gyms, gyms that offer spinning classes, boxing gyms. I love to turkey hunt and scout the woods prior to opening season, but now even that is something I won’t do alone, for fear I could experience problems in the woods.

My question to everyone out there, and please DO reply to this post, is this: What have you done, or do you currently do to either deal with ‘old sports injuries’ / ‘old age’, or to KEEP yourself healthy and strong as you advance in years? Do you know of anyone that has been an inspiration to you, who has helped you along the way? Please tell us your story, so we can ALL continue to be ‘out there’ doing what we love to do most… Spending time in the Great Outdoors and having a high quality of life.

 

How to Eat Healthy on a Budget

Eating Healthy on a Budget

While it seems hard enough to eat healthy these days with all we have scheduled on a day to day basis, the additional challenge that living on a budget poses can be a real hurdle for those watching both their calories and their wallets. In an age where the economy is pushing the price of food up, and nearly one-third of the U.S. population is obese, here are some tips to help you avoid becoming a statistic:
- Set aside a small portion of your day, once a week, to meal planning. While this sounds like a daunting task, it will definitely save you money while providing structure. I am by no means suggesting that once you plan to have chicken on Wednesday that it’s set in stone, but you will approach the market with a game plan, cutting out impulse buys. Fleshing out (pun intended) a meal plan for the week will allow you to plan for a night or two of leftovers which will really cut down what may have previously become a science experiment in your fridge when forgotten about.
- Never food shop on an empty stomach! You’ve heard this time and time again, yet we all do it once in a while. If you are in a pinch to pick up some necessities and didn’t have time to eat first, at least put some gum in your mouth. Chewing gum will give you some satisfaction until you have safely emerged from the store, leaving those 2-for-1 candy deals back in aisle 6.
- Use the sale circulars and in-store specials to your advantage, but don’t buy something just because it’s a ‘good deal’. Peruse the fliers in order to hone in on items you normally use, or to find a generic replacement for a common item such as peanut butter, milk, breads and cereals, and so on. Now is not the time to buy the newest frozen pizza you’ve been wanting to try; you’re on a budget! Furthermore, you don’t need the preservatives and fillers in a frozen item when you can make a healthier, lower-sodium homemade version for a mere fraction of the cost.
- Buy in bulk when you can, and steer clear of the pre-packaged convenience sizes. While having a large selection of 100 calorie snacks pre-packaged for us is convenient, you get more bang for your buck by buying that larger, full box of wheat thins, rather than getting six small pouches of them. Reach for the full size box that typically costs nearly the same, and zip lock your own 100 calorie bags. You’ll save money and still be in control of your portions.
- Know your supermarket. Stores traditionally place the sale items around the outside of the aisles with the name brand, more expensive items being on the shelves at eye level. Take a few seconds to consider a generic version which will offer the same nutritional value, putting less of a dent in your wallet.
- Eliminate (or drastically reduce) your juice and soda intake. By cutting these costly items from your grocery list, you’ll see the savings add up. Opting to drink water instead of soft drinks, sports drinks, juices and soda will make a real difference in your sugar intake and give you more energy in the long run.
- Cook enough for two meals and freeze the extra servings for a later date. The key here is to date the item you’re putting in the freezer and to not forget about it! This is where your meal plan will save you from having to remember it’s there.
- Shop the fresh fruits and veggies, but stick with the ‘traditional colors’. While buying an heirloom tomato or a yellow pepper seems attractive, don’t get caught up in it. These items are expensive and offer no additional nutrition than their traditional counterparts. Buy the green pepper; it’s just as good for you and costs significantly less.
- Don’t buy prepared/pre-cut veggies. You can buy the same head of lettuce for less than the cost of a bag of chopped lettuce, while also getting more. Standing at the counter for a few minutes chopping greens is a form of exercise too!
While it can seem overwhelming to want to lose or maintain weight while simultaneously on a budget, it doesn’t have to be. Taking just a few minutes out of your week to consider your eating habits, plan some healthy meals and compose a grocery list will be well worth it.
Stay tuned for some great healthy pizza recipes and how to watch what you eat by grilling this summer!

10 Kickboxing Moves for Beginners

10 Kickboxing Moves for Beginners

 

If you weren’t born a kick boxer or know little about cardio kick boxing, have no fear, everyone had to start somewhere. With these 10 essential kickboxing moves for beginners you will feel like you already know what you’re doing before you hit the bag.

 

The first move is the basic kickboxing stance. Your legs should be more than a shoulder width apart, while your lead shoulder and trailing shoulder form a forty five degree angle to your target. Two well known stances to consider are the Muay Thai stance and the MMA stance.

 

The cross power punch is sometimes called a straight right. Presume your targets stance, shift the right side of your upper body forward while swiveling your left side back. Broaden your right arm towards the target and pivot on the ball of your rear foot at the same time. Bring your weight forward from the rear leg and as your shoulder rotates forward push your right fist out in a horizontal movement. You have just preformed a cross power punch. See, cardio kickboxing isn’t that hard!

 

 

To try out a Front leg kick, lift your knee and point to your targets midsection, and then simply implement a front kick. When kicking always remember to use maximum power, put your hips behind your kick, and use the ball of your foot as the striking surface. This is why they call it kickboxing.

 

Want to know how to move your feet during a fight? Start in a kickboxing stance, and then lead with the foot that is already in the direction that you’re going. Once you’ve moved, dip into the motion with your knees and rotate your hips towards the direction you’re moving. Now shuffle your feet by bouncing from foot to foot. Once you’ve got those basics down, attempt moving your feet forward and backward performing linear movements.

 

To throw a hook bring your right shoulder forward and as you go in for the hook bring your left arm to a 90 degree horizontal angle facing your elbow away from your body but keeping your arm equal to your shoulder. Now shift your weight to the front leg and pull your right shoulder back as you punch. The hook is usually aimed to the chin, striking with the palm toward your body. Cardio kickboxing not only helps with endurance and weight loss, but helps you to focus your energies as well.

 

The benefits of adding magnesium as a dietary supplement

The benefits of adding magnesium as a dietary supplement

While I’m always trying to strike a balance between good nutrition and plenty of exercise, I’ve been feeling a bit ‘off’ lately; a bit more sluggish throughout the day, erratic ups and downs in my appetite, muscle spasms and a few other little bothersome things I’d attributed to the aging process up to this point.  Realizing these symptoms were not going away on their own after a few weeks of having trouble sleeping at night and craving a nap during the day, I decided to research what natural supplements may be able to help.  I’ve always taken a women’s multivitamin every day, but let’s face the facts: unless you are eating 100% of your recommended daily allowances and drinking an adequate amount of water each day, your body will not be in the best possible position to absorb all the minerals in your daily vitamin.  So for those of you that think that you can eat poorly simply because you take a daily vitamin and are getting all you need there, think again.

 

In considering the way I’d been feeling lately, I came across an interesting article in a magazine about the many benefits of magnesium.  Since we hear a lot about how ginkgo biloba will help you focus and increase concentration, and we hear all about Echinacea and zinc helping ward off colds, seeing information about magnesium was news to me, so I thought I’d share what I’ve learned, seeing as how I can say it has truly made a difference in my energy levels and muscle spasms in just the two weeks I’ve been adding it to my daily regimen.  What’s interesting is that a lack of magnesium in your system will present symptoms that are quite similar to what seems the “norm” when going through the aging process. This is all well and good if you’re 80 years old, but if you’re feeling like you may have an irregular heartbeat, or your doctor discusses your increased risk of heart attack, high blood pressure, predisposition to diabetes, etc., chances are you can REALLY benefit by adding magnesium to your dietary supplements.  It has been cited that over 75% of Americans don’t get near enough magnesium in their diets, thus we are essentially allowing our bodies to age faster than they should.

Those that should absolutely consider taking magnesium are people with diabetes, those that are alcoholics, those currently taking heart medications, people on low-calorie diets, those that are heavy exercisers and also those that have been diagnosed with a fat malabsorption problem.   Facts about the many benefits of magnesium are overwhelming; it aids in the prevention of hear t disease, protects against kidney stones and diabetes, as well as curtails the occurrence of chronic fatigue syndrome.  In addition to all this, magnesium actually helps keep our bodies young by protecting our cells in many ways.   Magnesium alone can strengthen muscles and when used in combination with a calcium supplement, ensures strong bones and helps ward off osteoporosis.   To gain maximum benefit, magnesium and calcium should really be taken in tandem, with the dose of magnesium measuring approximately half that of the calcium.

Magnesium is considered to be a very effective free-radical fighting antioxidant.  Those of you that are deficient in magnesium are most likely also deficient in vitamin E, which you need to maintain the proper speed of your aging process.  Not getting enough E will have you looking and feeling older than you are, long before your time.

While there are certainly notable foods that contain magnesium, the supplement itself is very affordable.  Like I said, I started taking it just two weeks ago and have noticed a substantial difference in my overall energy level, as well as a decrease in the number of muscle spasms I’d been previously experiencing relative to a car accident I was in a few years ago. 

As with any time you begin a new diet or health regimen, you should consult with your doctor to see if altering your current mineral intake could be beneficial for you.  In the meantime, there is a wealth of information on how magnesium can positively affect certain health issues; so if you have a health issue mentioned here, do your research and consider giving your body some extra magnesium.  I think you’ll be glad you did.