WHAT SELF DEFENCE STYLE SHOULD I PRACTISE?

There are a few things to consider before choosing the martial arts style that's best for you.

Are you only interested in getting a good workout or in better shape before stepping foot in a martial arts studio? If so, then a cardio-kickboxing class might be the right choice for you. Cardio-kickboxing is a great way to introduce yourself to martial arts, and there's probably a class offered at your local gym. You won't learn intricate techniques, but you will build up the musculature and stamina needed for a lot of martial arts.  Getting in better shape and feeling stronger will definitely give you a huge boost if you decide to try a traditional form of martial arts.

You shouldn't worry about getting hurt (besides the occasional bump or bruise), but you still need to consider your comfort level when it comes to getting ‘up close and personal’ with someone you don't know. If you're ready to dive right into some hardcore fighting, then you might want to try Brazilian Jiu Jitsu, Muay Thai kickboxing, or Krav Maga. If you want to learn a martial art at a less aggressive pace, then Tae Kwon Do, Karate, or Wing Chun Kung Fu might be more to your liking.

Brazilian Jiu Jitsu is a streamlined form of grappling designed for maximum impact that includes choke holds and limb locks. It's very intense and not for the faint of heart, but if you're looking for self-defense, it can't be beat. There are belts in Brazilian Jiu Jitsu, but you won't be learning forms or katas to advance. Advancement in Brazilian Jiu Jitsu depends on how well you spar, which means you’ll have to prove your ability on the mat.

Muay Thai kickboxing will literally kick your butt, and it's one of the best standing fighting styles out there. And like Brazilian Jiu Jitsu, you'll only advance by actually fighting in the ring. There are a lot of schools offering "mock" Muay Thai that's really just a blend of other fighting styles, so make sure the school you choose has certified Muay Thai instructors.

Krav Maga is the official self-defense system of the Israeli Defense Forces, and it's specifically designed to teach you effective and practical hand-to-hand combat techniques. It's an amazing workout, and most schools have great programs for women.

You'll do a whole lot of kicking in Tae Kwon Do, but you'll also have to learn about the spiritual side of the martial art. Tae Kwon Do is very popular, so you probably won’t have any problem finding a program in your area.

Karate is the term most associated with martial arts, but there are a variety of styles of Karate to choose from. Karate styles are based on striking with both hands and feet, and you can find styles that emphasize either the more philosophical or combative aspects of the art.

Wing Chun Kung Fu is a martial art that emphasizes close-range striking and combat techniques, and legend tells that it was developed by a woman. Bruce Lee originally trained in Wing Chun, and if you've ever seen a martial arts film where the star is practicing on a wooden dummy that has sticks jutting out, he was probably practicing Wing Chun.

Capoeira is fantastic way of building self defence skills, whilst gaining cardiovascular fitness and advanced muscle development. As a street based martial art, it emphasizes close quarters sparring and creative offensive and defensive techniques.

In order to advance in Tae Kwon Do, Karate, or Wing Chun, you'll have to learn forms or katas, which are a specific series of complex movements. If the idea of have to actually fight to advance doesn't appeal to you, then you might want to one of those three styles.

Everyone is a beginner at some point, so you shouldn't be nervous if you've never punched or kicked anything before. At the end of the day, a martial arts studio is a business that needs new clientele in order to thrive, and women mean big business. Most studios will offer free or low-cost introductory lessons, programs for beginners, and programs designed specifically for women, so do a little research beforehand and find a studio that has a variety of options that suit your needs

HOW TO EMPOWER WOMEN THROUGH SELF DEFENCE TRAINING

 

I believe it is essential for women to be fearless in order to survive in today’s world. I recently started teaching unarmed combat to a few women from my gym and they have all reported feeling more empowered to negotiate their daily lives after undergoing some sessions of self defence training.

 

Self-defence is a psychological endeavour. Unfortunately, women who come to my classes often feel that they aren't young or fit or flexible enough to defend themselves from attackers. This is the first issue that needs to be addressed, as fear is what the attacker counts on.

 

I usually start by improving the client’s fitness levels and building their confidence alongside. I then repeatedly put them in situations when they are under attack and teach them how to combat the threat. It’s an elaborate process that aims at empowering them, and more often than not, the ladies rapidly rise to the challenge, pushing themselves to levels of performance which they never believed they could achieve.

Ward off Alzheimer's by keeping your body & brain in shape

By Kimberly Garrison, Daily News Personal Fitness Columnist

 

A NEW STUDY has delivered compelling evidence that diet, exercise and other prescription-free interventions are the best way to ward off Alzheimer's disease.

 

Alzheimer's is perhaps the most dreadful of modern diseases: It steals your mind, your personality and your very soul. And once you have it, there is no turning back.

 

On a personal note, I have seen firsthand the slow, devastating effects of this awful disease on a loved one, as well as the family members.

 

So, my ears really perked up when I heard about the groundbreaking study that was presented at the Alzheimer's Association International Conference. It demonstrated that after only two years, individuals at risk for the disease who made dramatic lifestyle changes showed significant improvements.

 

According to the Finnish Geriatric Intervention Study to Prevent Cognitive Impairment and Disability study, lifestyle behaviors like exercise, a healthy diet and friendships staved off the cognitive declines that are common to Alzheimer's.

The two-year randomized study assessed more than 1,200 individuals at risk for Alzheimer's. While the control group received typical medical advice, the lifestyle makeover participants received extensive dietary, exercise, cognitive and social training, as well as training in management of metabolic and vascular risks.

The results of the lifestyle participants was nothing less than stunning and delivered benefits that no technology or medication to date can trump.

Here are some of the simple, though clearly impactful treatments:

* Nutritional counseling sessions with a focus on consuming more fruits, vegetables and fish.

* Initially, emphasis on weight training one to two times a week and cardiovascular training two to four times a week. Ultimately, participants were encouraged to continue with strength training and ramp up cardiovascular training to five to six days per week.

* Throughout the study, various cognitive training exercises were also provided to participants.

So, since there is no medical treatment to cure Alzheimer's once it occurs, prevention is our only hope. Lucky for us, prevention may be as near as the kitchen, the gym and woven into our personal relationships.

 

Sun Secrets Revealed: How to protect your skin from the sun.

Culled from Military fitness

 

 

 Yesterday I spoke with my friend Louise and found out that she just celebrated her 90th birthday by zip lining in South America! When she was 79 she realized that she felt old and didn’t like it so she decided to make some changes. By 80, she had taken up jogging again after a 40 year hiatus. At 85, she started a lecture series and wrote a book. It’s no surprise that everyone wants to know her secret to living such a long, youthful and energetic life. Our conversation got me thinking about the choices we make every day, both good and bad, and how the accumulation of those choices will dramatically affect us in the future. I know it feels lame for some to talk about prevention, but stick with me. You may learn a thing or two that will help you keep pace with Louise…that is, if you can catch her!

Alarm to Awareness

Since we’re having a conversation about summer sun, it’s important to know that every year, there are nearly one million skin cancers detected. While I’m not advocating that you shun the sun altogether, it is important to take the simple steps to protect yourself.

 

Now that you are properly prepped, there are some potent skin protecting nutrients that may hold the secret to heathy skin and skin cancer prevention. Let’s start by reviewing some familiar friends in the nutrition world:

 

Vitamin C — found in the dermis and epidermis layers of the skin. Too much exposure to UV rays diminishes the concentration of Vit C and it’s antioxidant protection leaving your skin and your organs more vulnerable to free radical damage. It is also essential for collagen production which is the foundation of our skin, cartilage, ligaments and blood vessels. A minimum recommendation is 75mg/​d for women and 90 mg/​d for men.

 

Zinc — an essential trace mineral, mostly found in our muscles and bones but also found in skin tissue, it helps to stabilize skin cell membranes and protects against something called reactive oxygen species (ROS) which can damage our DNA. Zinc also protects the skin from bacterial toxins. The reason you often find Zinc in sunscreens is due to its ability to absorb well and reflects UV rays. Women need 8mg and men need 11mg per day. Pumpkin seeds, cashews and cacao beans are all good plant sources while oysters, beef, crab and lobster are good protein sources.

Nice Reflection

Your skin, nails, hair and eyes are an outward reflection of inner health and vitality. Eating a clean diet, relatively free of junk, processed foods and chemicals, reflect in your skin by its pallor, suppleness and elasticity. You can also gain a double benefit from internal nutrients that can be used externally as well. Here are my two favorite topical treatments that may be the two best kept secrets to superior skin health:

Pycnogenol® — a naturally occurring super-​​antioxidant found most concentrated in the bark of French maritime pine trees. According to the National Institutes for Health (NIH) in studies of cell cultures, it has been shown to inhibit damage caused by UV radiation. It also acts as a very effective anti-​​inflammatory. If you supplement with pycnogenol, I highly recommend a balanced, comprehensive source like Reliv Now® with LunaRich® and Glucaffect® with LunaRich. (See below for more product info).

Topically, Pycnogenol provides excellent skin soothing and protective benefits like:

• Boosting collagen renewal
• Improving skin elasticity
• Reducing wrinkles
• Promoting healing
• Improving acne
• Preventing UV damage

It’s anti-​​inflammatory properties help calm skin and it has been clinically shown to reduce sun damage-​​induced hyper-​​pigmentation — darkening or freckling of the skin caused by excess melanin. I use Reliv’s r-​​collection which contains a host of natural skin-​​loving nutrients in formulas that absorb effectively unlike most skin care products on the market today that remain on the surface of the skin.

Retinoids — compounds in the Vitamin A family that work to regulate skin cell function and growth. Within your dermis and epidermis, there are proteins and receptors that are extremely responsive to retinoids. Too much sun exposure destroys Vitamin A so replenishing it both internally and externally is key to cellular health. Topically, retinoids have been found to unclog pores which can be helpful in acne treatment and prevention. Additional benefits include:

• Minimizing the appearance of fine lines and wrinkles
• Improving cellular replacement rate of the skin
• Reducing dry skin and acne

Good food sources include sweet potatoes, raw carrots, spinach, broccoli, cod liver oil, eggs and other dairy products.

 

BEDROOM HEAT: SEX TRICKS AND TECHNIQUES

 

From interviews with many individuals I've found that lots of couples are sexually unsatisfied; the effect of this often leaks into other aspects of their lives and sometimes manifests in cheating.

 

In order to forestall the negative effects of this unfortunate state of affairs, I'm going to dig into my storehouse of information in order to unearth some tips and tricks which couples can experiment with in order to steam up their sex lives.

 

 

1. Use Props

 

Work with heat and cold; suck on an ice cube and gently blow and suck on sensitive areas of the body apart from the major erogenous zones (earlobes, the side of the neck, the inner bicep, the bottom of the abdomen, the crook of the elbows). Alternatively, you could trace patterns along these zones with a silk handkerchief.

 

 

This is not typical of Nigerian men, but you can work with bondage and blindfolds. The loss of control and sensory deprivation heightens sensations to delightful highs. However, tone down on any sado-masochistic tendencies, this can scare Nigerian men away.

 

 

2. Ladies, get more aggressive

 

Periodically let your inner animal out and turn your guy on to some seriously primal passion. Discussions with several lady friends have revealed to me that lots of guys are really boring in the bedroom, relying heavily on the 'proper' missionary position. Treat your guy to a rough massage as you knead, rub, and trail your nails over every inch of his body; don't be afraid to use a little force, men are far tougher than you think.

 

Guys hate using condoms, so practice putting a condom on with your mouth. It's an old hookers' trick and men love this. Here's how it goes:

a. Hold the condom so the rolled edge is facing you.
b. Place it between your lips and teeth that way. Stick your tongue in the middle so tongue-in-condom pokes out just a bit.
c. Put tongue-in-condom on the head of the penis. (If you want to train for this before the actual event, practice on a banana.)
d. Cover your teeth with your lips and ease your mouth over his penis until the condom is unrolled. Make sure you leave some space at the top for semen, and avoid biting or tearing the condom.

 

 

Tell your guy that you want him to take you from behind. But don't make him do all the work. Move your pelvis back and forth in sync with his thrusts, so your bodies are slapping against each other when they make contact. This may shock the more wimpy guys, but he'll quickly be forced to either pull out new skills from his bag of tricks, or upgrade his bedroom game.

 

3. Get up to speed with your Pillow talk

 

 

Many men love a woman who can hold a conversation. Read newspapers, the Financial Times and The Economist to stay abreast of world events. Keeping your partners mind occupied is a fast track to deeper intimacy.

Men, understand that snuggling does not imply that you're weak, rather it portrays you as strong, masculine and willing to protect your woman. Sometimes you just need to hold her close and  listen intently to the days activities.

 

4. Keep in Shape

 

Perform exercises to develop core muscles and pelvic muscles (internal grip), thigh muscles and balance - crucial for effective bedroom play. Use cardiovascular exercises like the stairmaster, cycling, and running to build your heart and lungs into the shape required to ensure that you're not tired until your partner is fully satisfied. Weight exercises and yoga are fantastic for building the muscular endurance and flexibility required to manipulate your body into the positions required to elicit screams from your partner.

 

I hope these tips are helpful in steaming up you sex life. If they aren't, then you have a serious problem.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

THE BODYBUILDER'S CREED

 

 

A BodyBuilder's Creed

 

I am a  Warrior; a man that will pump until he cannot move.

 

I train because there are no limits to the strength I can gain, because "I can't" is a figment of my imagination.

 

My life was changed in the shrine of iron and sweat;
because of this natural gift I have discovered what lies inside of me.

I am a Champion. Several times have I met my limits in my training and pushed past it.

There is no growth without confrontation. Pain can be tool to bring about a change; the harder you push, the greater the reward.

Many lessons have I learned

Quitters are unfaithful and unstable; they have no place on the battlefield as they are easily removed by the tide of the fight.

Consistency and discipline are primary. The road of 1000 steps begins with the first step. Learning that you have no idea what the Creator has placed in your physical body until you unlock the door.

 

As in prayer, you press out of the natural world into the realm of the Spirit Of God. In my training, I press past pressures that seek to dominate me. As I press I inch closer to my goal. and I discover that I can conquer them if I simply endure the pain.

I am a Bodybuilder. In spirit and in reality. In the gym I train relentlessly, in order to build my body and attain the best health that I may. Glorifying God by taking care of the Temple in which He dwells.

 

I take this seriously.

Bodybuilding is not a game.

Bodybuilding is not a hobby.

Bodybuilding is not only what to do.

It's who I am.

 

Inspiration for today

A picture is worth a thousand words... so I decided to make a collage of inspirational fitness pictures . you can print them out and pin them up to your wall.

Meditations for Relaxation

Are there times when you feel stressed, like you bear the entire weight of the world upon your shoulders?

Are there times when you wish you could just leave the stressful environment and find a more comfortable and beautiful place?

Then I believe meditation may be helpful for you.

Meditation, when applied under the guidance of a skilled practitioner, is a very effective way of releasing stress and helping your body relax while sharpening your mind. I usually recommend meditation as a way of working out your mind especially after a stress filled day.

Meditation gives you an opportunity to examine your thoughts, motivations and feelings. Make sure you breathe deeply, filling your belly with air, and gently releasing the air through your mouth. Imagine you are breathing in peace and exhaling all the stress.

I have attached a short meditation podcast for your benefit. If you are in the office, just plug your earphones into computer, phone or any other device upon which you are reading this blog, and just relax and enjoy the meditations.