Krav Maga Raleigh

15 minutes here and there can make a huge impact on your goals!
Keeping a journal in 15-minute increments can help you analyze what needs to change. Pay attention to how much time you’re dedicating to your goals and where you might need to change things up.
Increase the time spent working on your nutrition, fitness, and hobbies by 15 minutes while reducing your time spent doing other activities by 15 minutes.
Reduce your screen time by 15 minutes and use that time to go for a walk. Take a 15-minute mental break from work and meal prep for the next day. 15 minutes in between binge-watching episodes of The Great British Baking Show can be dedicated to working on something creative!

Last chance this year!! ⏰

Get fit. Go home safe.
Have fun doing it 😎

Grab your spot today!
🥊🔥👇
https://joinkravmagaraleigh.com/wsd-registration-page913370

If we know whole foods are better for us, why is it so easy to reach for that bag of chips??

A lot of it is marketing.
They make it seem like the 'organic' or 'gluten-free' sandwich cookies are better for you than the regular Oreos, when really, there's very little difference.
Processed foods are often presented in brightly colored packages that catch the eye, and catchy phrases and slogans stick in our brains.
They're also designed to taste better! Salt, sugar, fat, and texture combine to make them delicious. They're scientifically engineered to be almost irresistible!

Now, is there anything wrong with enjoying some snack foods? No, of course not!
Here are a few tips to enjoy them in reason:
𝟭. 𝗣𝗮𝘆 𝗮𝘁𝘁𝗲𝗻𝘁𝗶𝗼𝗻 𝘁𝗼 𝗵𝗼𝘄 𝘁𝗵𝗲𝘆 𝗺𝗮𝗸𝗲 𝘆𝗼𝘂 𝗳𝗲𝗲𝗹. Do you feel sluggish after eating, or are you able to enjoy in moderation?

𝟮. 𝗘𝗮𝘁 𝘀𝗹𝗼𝘄𝗹𝘆. Take your time to savor your snack!

𝟯. 𝗛𝗮𝘃𝗲 𝗮 𝗺𝗼𝗿𝗲 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝘂𝘀 𝗼𝗽𝘁𝗶𝗼𝗻 𝘄𝗶𝘁𝗵 𝗶𝘁. Think fruit, veggies, or a source of protein.

When you find your people ❤️‍🔥
They make you better 🥊💪

Important skills.
The best people.
And never short on fun! 😊

(Not captured: sounds of determination AND laughing - in equal parts! 😂🤷‍♀️)

Women’s Self Defense Workshop
Saturday, November 16th
11:30AM-1:30PM

Join us!! 👇
https://joinkravmagaraleigh.com/wsd-registration-page913370

Happy Halloween! 🎃🍬🍭

Every day doesn't have to be the same! Swapping out one or two elements of your meals can keep things from getting boring.

Sometimes getting your kids to eat their dinners can be a fight!
Kids enjoy playing games, learning from you, and feeling like they're a part of the process in activities. Try using that to make mealtime more productive!

𝟭. 𝗣𝗹𝗮𝘆 "𝗗𝗶𝗻𝗻𝗲𝗿 𝗗𝗶𝗰𝗲".
Assign a meal to each number on the die. Whatever you roll is dinner for that night.

𝟮. 𝗗𝗲𝘀𝗶𝗴𝗻𝗮𝘁𝗲 𝗮 𝗻𝗶𝗴𝗵𝘁 𝗳𝗼𝗿 𝘁𝗵𝗲 𝗰𝗵𝗶𝗹𝗱 𝘁𝗼 𝗯𝗲 𝗶𝗻 𝗰𝗵𝗮𝗿𝗴𝗲.
They can pick any meal they want. One night a week of them being in charge isn't going to do any damage!

𝟯. 𝗔𝘀𝗸 𝘁𝗵𝗲𝗺 𝗳𝗼𝗿 𝗵𝗲𝗹𝗽 𝗽𝗹𝗮𝗻𝗻𝗶𝗻𝗴, 𝘀𝗵𝗼𝗽𝗽𝗶𝗻𝗴, 𝗮𝗻𝗱 𝗰𝗼𝗼𝗸𝗶𝗻𝗴.
Show them how to make a shopping list, ask for their help chopping veggies or string pots. Getting them involved in the process will teach them valuable skills and make them more likely to enjoy the food they helped prepare!

"Breakfast is the most important meal of the day!"
That may be true for some, but for others, it can be time-consuming, or you're just not hungry in the mornings.
Eating first thing in the morning can help to cut down on snacking throughout the day, provide longer-lasting energy to carry you through to lunch, and provide vital nutrients to get your brain started.
However, if you're just not hungry in the mornings and you don't feel hangry towards lunch, you may be fine skipping breakfast!

Nutrition isn't a "one size fits all" type of science. There are over-arching rules that are good to use, but there are also some gray areas that can vary from person to person.

Life saving skills.
The mindset to use them.
And so much more 🔥

Start today ❤️‍🔥👇
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Exercising is only part of the process of building muscle and endurance!
𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 tears down your muscles. 𝗥𝗲𝘀𝘁 𝗱𝗮𝘆𝘀 are your body's chance to rebuild those muscles and reduce soreness.
Taking planned rest days also allows your mind to rest, prevents burnout, and gives you a chance to enjoy life outside of the gym!
So grab a good book, find a comfy couch, and let your body rebuild!

Spots are limited! Sign up for our free challenge today! Starting October 28th. https://www.joinkravmagaraleigh.com/nutrition-challenge406718

The book of this month is Endurance: Shackleton's Incredible Voyage!

In August 1914, Shackleton and his crew of 27 men set sail on the Endurance to cross Antarctica on foot. However, in January 1915, the ship became trapped in ice and was crushed between two ice floes. The crew spent 17 months living in camps on the ice, where they faced many challenges. This is a true tale of grit, determination, and survival against the odds.

In life, there are many things we have to endure. Often the hardest situations teach us the most important lessons. With endurance, we can overcome these obstacles and take control of writing the story we want for our lives. Check out this book today!

Kitchen scales and measuring cups are a good way to accurately track your macros, but unless you're numbers-oriented or an elite athlete, you don't really need to be quite so precise!

Hands are a good guide to portions. They're portable, scale with the individual, and can help track foods simply and easily.

There are MANY ways you can wind down for bed. Here are just a few tips to help you sleep better!

𝟭. 𝗞𝗲𝗲𝗽 𝗮 𝗿𝗲𝗴𝘂𝗹𝗮𝗿 𝘀𝗰𝗵𝗲𝗱𝘂𝗹𝗲. Our bodies like regularity. Try to go to bed and wake up at the same time.
𝟮. 𝗞𝗲𝗲𝗽 𝗮𝗹𝗰𝗼𝗵𝗼𝗹 𝗮𝗻𝗱 𝗰𝗮𝗳𝗳𝗲𝗶𝗻𝗲 𝗺𝗼𝗱𝗲𝗿𝗮𝘁𝗲. Both will interfere with sleep. Try to avoid caffeine within 8-9 hours of your bedtime.
𝟯. 𝗗𝗼 𝗮 𝗯𝗿𝗮𝗶𝗻 𝗱𝘂𝗺𝗽. Take a few minutes to write out a list of whatever is bugging you. Whatever is in your brain, get it out and
onto paper.
𝟰. 𝗧𝘂𝗿𝗻 𝗼𝗳𝗳 𝗲𝗹𝗲𝗰𝘁𝗿𝗼𝗻𝗶𝗰𝘀. Digital devices stimulate our brains. We Unplugging from all screens at least 30 minutes
before bed can help your brain relax.
𝟱. 𝗦𝘁𝗿𝗲𝘁𝗰𝗵 / 𝗿𝗲𝗮𝗱 / 𝗱𝗲-𝘀𝘁𝗿𝗲𝘀𝘀 𝗯𝗲𝗳𝗼𝗿𝗲 𝗯𝗲𝗱. Consider trying some yoga poses, reading, or journaling.

If you're looking for a way to get a jump start on building new habits to reach your nutrition and fitness goals, look no further! Starting October 28th, our free 3-week challenge offers 1-on-1 coaching, weekly informational emails, unlimited access to your coach, and more! Spots are limited, so sign up today! https://www.joinkravmagaraleigh.com/nutrition-challenge406718

A "traffic light" system can help you keep track of foods that do and don't work for you.

"Red light" foods are foods that just don't work for you.
These are foods that may make you feel sick, trigger you to eat too much, or don't fit in with your goals, etc.

Red means "no go".

"Yellow light" foods are sometimes ok, sometimes not.
Maybe you can eat a little without feeling ill, eat with control around others but not at home, have them for an occasional treat, etc.

Yellow means "use caution".

"Green light" foods make you feel good mentally and physically!
You're able to eat them within reason, you feel satisfied, and they keep you feeling energized.

Green means "go for it!"

SHould you get a fitness tracker? Well, it really depends
For some people, it can be a really helpful tool! If you…

✓ Are numbers-oriented.

✓ Have more advanced goals. Think competetive athletes and bodybuidlers

✓ See data as information—nothing more. The numbers don't have an impact on your perception of your worth.

However, others can find trackers to be stressfull, and tend to see them as a statement of their worth.
Trackers may not be right for you if...

✓ See the behavior you’ll track as a chore. "I need to do this to see progress"

✓ Don’t feel you have a choice.

✓ Do the behavior to avoid feeling guilty.

Fitness progress isn't a "one size fits all" type of journey. Everyone has different mindsets behind different aspects.
Find something that works for you!
If you enjoy using and app or journal to see progress, go for it!
If you prefer using other means, like "today I played with my kids and felt great", that's also great!
Should you get a fitness tracker? Well, it really depends
For some people, it can be a really helpful tool! If you…

✓ 𝗔𝗿𝗲 𝗻𝘂𝗺𝗯𝗲𝗿𝘀-𝗼𝗿𝗶𝗲𝗻𝘁𝗲𝗱.

✓ 𝗛𝗮𝘃𝗲 𝗺𝗼𝗿𝗲 𝗮𝗱𝘃𝗮𝗻𝗰𝗲𝗱 𝗴𝗼𝗮𝗹𝘀. Think competitive athletes and bodybuilders

✓ 𝗦𝗲𝗲 𝗱𝗮𝘁𝗮 𝗮𝘀 𝗶𝗻𝗳𝗼𝗿𝗺𝗮𝘁𝗶𝗼𝗻—n𝗼𝘁𝗵𝗶𝗻𝗴 𝗺𝗼𝗿𝗲. The numbers don't have an impact on your perception of your worth.

However, others can find trackers stressful and tend to see them as a statement of their worth.
They may not be right for you if...

✓ 𝗦𝗲𝗲 𝘁𝗵𝗲 𝗯𝗲𝗵𝗮𝘃𝗶𝗼𝗿 𝘆𝗼𝘂’𝗹𝗹 𝘁𝗿𝗮𝗰𝗸 𝗮𝘀 𝗮 𝗰𝗵𝗼𝗿𝗲. "I need to do this to see progress"

✓ 𝗗𝗼𝗻’𝘁 𝗳𝗲𝗲𝗹 𝘆𝗼𝘂 𝗵𝗮𝘃𝗲 𝗮 𝗰𝗵𝗼𝗶𝗰𝗲.

✓ 𝗗𝗼 𝘁𝗵𝗲 𝗯𝗲𝗵𝗮𝘃𝗶𝗼𝗿 𝘁𝗼 𝗮𝘃𝗼𝗶𝗱 𝗳𝗲𝗲𝗹𝗶𝗻𝗴 𝗴𝘂𝗶𝗹𝘁𝘆.

Fitness progress isn't a "one size fits all" journey. Everyone has different mindsets behind different aspects. Find something that works for you!
If you enjoy using an app or journal to see progress, use it!
If you prefer using other means, like "today I played with my kids and felt great", go for it!

Our weeks can be hectic, and we just don't have time to cook. Taking a weekend afternoon to prep some pre-made meals can help keep us on track!
One-pot meals, grilled or roasted proteins, and roasted veggies are versatile and easy to work with.

𝟭. 𝗟𝗼𝗼𝗸 𝗮𝗵𝗲𝗮𝗱. For which busy days will you need pre-prepped meals? You don't necissarily need one for every day!

𝟮. 𝗠𝗮𝗸𝗲 𝗮 𝗺𝗲𝗻𝘂. Jot down simple meal ideas. They don't have to be fancy!

𝟯. 𝗖𝗼𝗼𝗸 𝗳𝗼𝗿 𝘁𝗵𝗲 𝘄𝗲𝗲𝗸. Cook time-consuming meal components like meat and veggies, or make a slow cooker meal!

𝟰. 𝗦𝘁𝗼𝗿𝗲 𝗶𝘁 𝗰𝗼𝗻𝘃𝗲𝗻𝗶𝗲𝗻𝘁𝗹𝘆. Clear, stackable containers make your meals easily accessible in the fridge.

We may be wrapping up our 5-day nutrition challenge, but we've got a 3-week one starting October 28th! You'll have access to 1-on-1 coaching to work toward your goal. Sign up now! https://www.joinkravmagaraleigh.com/nutrition-challenge406718

Sometimes we can get out of our routines and off track with our nutrition goals, but that's not an excuse to throw in the towel!

Remind yourself of your goals and ask "What can I do next?"

𝟭. 𝟱-𝗺𝗶𝗻𝘂𝘁𝗲 𝗮𝗰𝘁𝗶𝗼𝗻. This could be a quick workout, chopping up some fruit and veggies to snack on, or looking up meal prep recipes.

𝟮. 𝗖𝗵𝗮𝗻𝗴𝗲 𝘆𝗼𝘂𝗿 𝗲𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁. Is there anything in your pantry or fridge that could hinder your progress?

𝟯. 𝗚𝗲𝘁 𝘀𝘂𝗽𝗽𝗼𝗿𝘁. Find an accountability partner to help keep you on track!

𝟰. 𝗟𝗲𝗮𝗿𝗻 𝗳𝗿𝗼𝗺 𝗶𝘁. What can I do differently in the future?

We need some stress in our lives.
Not enough stress leaves us feeling lethargic, unmotivated, and bored.

Too much stress can lead to depression, anxiety, or feeling frozen.

"Eustress", however, is a positive type of stress that can keep us engaged, motivated, and actively moving toward goals.

Learning a new hobby, exercising, or positive life changes are examples of eustress.

In short, find something that you enjoy and that keeps you going. Enjoy the process and take your time!

"Interval training is best!" "Um, no, steady-state cardio is best!"
Which is best? Is there a right answer? What does any of it even mean??

High-intensity interval training (HIIT) is short, intense bursts of exercise followed by short rest periods. HIIT allows you to get more done in a shorter period of time and quickly builds stamina, but it's also very fatiguing and has a higher risk of injury.

Moderate-intensity or low-intensity steady state (MISS or LISS) is more sustainable for longer periods (walking, jogging, swimming, etc.). Both of these types of training are a good way to build endurance and are excellent for beginners, but it does take more time out of your day.

There are many more pros and cons for the different types of training, but here's the main takeaway: they're all good!

If you have the time and conditioning to fit all of these into your training, great! If you can only do MISS or LISS, that's also great! You're moving and getting your heart pumping, that's what really matters.

We all have that food that seems completely irresistible. It haunts our pantries, and we hear its siren song every time we step foot in the grocery store, but there are a few ways we can plug our ears and dampen its call.

𝟭. 𝗘𝗮𝘁 𝘀𝗹𝗼𝘄𝗹𝘆 𝗮𝗻𝗱 𝗺𝗶𝗻𝗱𝗳𝘂𝗹𝗹𝘆. Take the time to slow down and enjoy the food you're eating. It'll also allow your brain to catch up with your body.

𝟮. 𝗙𝗼𝗰𝘂𝘀 𝗼𝗻 𝗮𝗱𝗱𝗶𝘁𝗶𝗼𝗻. Eating more whole foods throughout the day will keep you feeling full and satisfied. Try adding more fruits, veggies, and protein to your meals. You can even try having your craving along with something more nutritious.

𝟯. 𝗖𝗵𝗮𝗻𝗴𝗲 𝘆𝗼𝘂𝗿 𝗹𝗮𝗻𝗴𝘂𝗮𝗴𝗲. Rather than thinking "that's bad", try thinking "I tend to overeat that" or "I don't feel as good when I eat this".

𝟰. 𝗞𝗲𝗲𝗽 𝘁𝗵𝗲 𝘁𝗿𝗶𝗴𝗴𝗲𝗿 𝗳𝗼𝗼𝗱 𝗼𝘂𝘁 𝗼𝗳 𝘁𝗵𝗲 𝗵𝗼𝘂𝘀𝗲. This is a more extreme solution, but out of sight, out of mind!

The 5-day nutrition challenge starts tomorrow, October 14th, so don't hesitate, sign up now! https://www.joinkravmagaraleigh.com/nutrition-challenge406718