What are the opening hours?

Monday 12pm - 1:30pm 5:30pm - 8:30pm Tuesday 12pm - 1:30pm 5:30pm - 8:30pm Wednesday 12pm - 1:30pm 5:30pm - 8:30pm Thursday 12pm - 1:30pm 5:30pm - 7:30pm Friday 12pm - 1:30pm Saturday 10am - 1:30pm Sunday 3pm - 5pm

Krav Maga Raleigh

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Krav Maga Raleigh

This is the page for Krav Maga Raleigh. Welcome! Visit the official website at www.kravmaga Visit the official website at www.kravmagaraleigh.com

02/13/2025

Push, pull, squat, and hinge are fundamental moves in a good workout program; but carrying should also be on that list!
Carrying exercises are full-body moves that help strengthen the muscles in your upper and lower body and your core and can help improve posture. They also really help with grip strength!
We use grip strength for everyday situations, like carrying all the groceries in one trip, picking up our pets or children, opening doors... the list goes on.
Add carrying exercises into your workout routine. Pick up a couple of challenging weights, walk around for 30 seconds while maintaining good posture and holding them tightly, then take a 20-second rest. Repeat that a few times and your stuck jars of peanut butter won't stand a chance!

02/12/2025

Healthy fats, like avocado, egg yolks, or fatty fish, are essential to a good diet.
Fat provides energy for us to use and helps us to absorb fat-soluble vitamins like A, D, and E. Fat also helps us feel fuller for longer!
So, besides making food taste good, we need fat to keep us healthy. Eat the whole egg, enjoy your avocado toast, and have some peanut butter!

02/11/2025

Your fitness goals may change throughout your life, and your nutrition will probably change with those goals. With these changes, your body will change, and that's fine!

How you look is the least interesting thing about you.

Your hobbies, your personality, your sense of humor, and everything else that makes you YOU is what you should focus on.

As long as you're moving your body and fueling yourself in a healthy way that you can enjoy, you're doing fine!

02/10/2025

Movement is an important part of overall health!
Try out these tips to work towards moving often:
𝟭. 𝗖𝗿𝗲𝗮𝘁𝗲 𝗮𝗻𝗱 𝗺𝗮𝗶𝗻𝘁𝗮𝗶𝗻 𝗯𝗮𝗿𝗲 𝗺𝗶𝗻𝗶𝗺𝘂𝗺𝘀.
• Define your movement minimum on a scale from 1-10
• Find the smallest version of your workout/activity that
feels good, and do at least that
• Journal: Did you hit your bare minimum today? If not,
why not? If yes, was it enough for you?
𝟮. 𝗦𝗽𝗲𝗻𝗱 𝗺𝗼𝗿𝗲 𝘁𝗶𝗺𝗲 𝗺𝗼𝘃𝗶𝗻𝗴.
• Walk or bike to work
• Schedule a walking meeting
• Take a 3-minute break every hour to move
𝟯. 𝗦𝘂𝗽𝗽𝗼𝗿𝘁 𝘆𝗼𝘂𝗿 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁 𝗿𝗼𝘂𝘁𝗶𝗻𝗲.
• Purchase some helpful home gym equipment
• Find a nearby park to exercise, or trail to walk / run / bike
/ hike / etc.
• Purchase some new running shoes / hiking boots / bicycle
/ etc.

02/09/2025

Cardio is a good tool for weight management, but it has so many other benefits!
Cardio can help reduce the risk of heart disease, and help to improve our bone, brain, and mental health.
Don't like running? That's fine! Swimming, biking, kickboxing, hiking, going for walks with your friends, and playing with your kids are all excellent ways to get some cardio in.
So get moving, spend time with your loved ones, and help your heart!

02/08/2025

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!

02/07/2025

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!"

02/05/2025

𝟭. 𝗥𝗲𝗳𝗿𝗮𝗺𝗲 𝗼𝗯𝘀𝘁𝗮𝗰𝗹𝗲𝘀 𝗮𝗻𝗱 𝘀𝗲𝗲𝗸 𝗰𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲𝘀.
• Remind yourself every morning that “failure” is truly just
feedback
• Flip problems into curious questions: How might I...?
• Ask yourself: How might this be helpful?
𝟮. 𝗕𝗲 𝘀𝗲𝗹𝗳-𝗰𝗼𝗺𝗽𝗮𝘀𝘀𝗶𝗼𝗻𝗮𝘁𝗲.
• Clean the slate after a difficult moment
• Remind yourself each morning that you are not alone
• Place a sticky note on your mirror: “Progress, not perfection”

02/04/2025

White fruits and veggies may not be the most vibrant of foods, but we need them in our diet, too!
T hey’re rich in flavonols, allicin, quercetin, and sulfides, which are anti-inflammatory, anti-bacterial, and may help inhibit the growth of cancer cells.
Add some garlic and onion to soups and stir-fries, include some coconut in your smoothies, make parsnip soup, or snack on an apple to get some more of these nutrients in your diet!

02/03/2025

There are no "good" carbs and "bad" carbs. They're just carbs with different uses.
Simple carbs like desserts, white pasta, and candy are made up of one or two sugar molecules and are excellent for quick bursts of energy. If you're going for a run, a long hike, a bike ride, or playing any sport, use simple carbs to keep your energy up!
Complex carbs provide a more sustained source of energy. They're made up of multiple sugar molecules and have more fiber, which helps to regulate blood sugar. Fruit, whole grain bread, legumes, and starchy vegetables are excellent sources of complex carbs.
Don't avoid carbs! Use them wisely, and, just like everything else, enjoy them in moderation!

02/02/2025

Lifting weights is about more than just getting bigger muscles! Weight-bearing exercises put stress on our bones, which then stimulates bone-forming cells into action, building stronger, denser bones.
Illness, age, and some medications can lead to loss of bone density. Women especially run the risk of osteoporosis as we age, due to changes in hormones.
Is lifting a cure-all for bone loss? No, but it can certainly help set us up for success in the future. So, if you want to have the bones of a 20-year-old when you're 80, start picking up those dumbbells!

02/01/2025

Fiber is a plant-based substance that resists digestive enzymes. It helps with digestion and keeps you feeling fuller for longer.
It's recommended to aim for around 20-28 grams of fiber per day. However, the average American only gets around 14 grams a day. If we don’t get enough, we won’t feel as satiated, our gut biomes won’t be fed, and it can throw off our digestion.
So how can we get our fiber in?
Fruits and veggies, legumes, grains, leafy greens, and popcorn are a great place to start if you're looking to add more fiber!
BUT!! Don't jump in full force right off the bat! It's usually better to slowly build up your fiber intake, just so you don't face any... unwanted consequences...

01/31/2025

Taking a few seconds to ask yourself why you're making a certain food choice and how it may make you feel later can be helpful if you're trying to pay more attention to what you're eating. You don't need to justify your decisions and there often isn't a right or wrong answer, but thinking through your choices is a good practice!

01/30/2025

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?

01/29/2025

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 for enjoying 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.

01/28/2025

A healthy body fat range for men is between 10-20%. Of course, this range is affected by age, overall health, and the varying needs and preferences of the individual, but it’s a good guideline to consider.
Body fat is a necessity to maintain energy, absorb vitamins, and aid in hormone production.
Having a low percentage may look nice, but if it gets too low it can lead to fatigue, malnutrition, a weakened immune system, and low testosterone, along with other complications.
If you have high body fat, though, you also run into some problems. Heart and liver disease, low testosterone, and sleep apnea are just a few potential issues.
A workout routine that incorporates both weights and cardio and a diet that focuses primarily on whole foods will help to keep you feeling your best!

01/27/2025

Women naturally carry more body fat than men.
On average, a healthy body fat range for women is between 20-32%, and helps with insulation, protecting our internal organs, absorbing vitamins, and aids in hormone regulation.
This range is dependent on the individual, their needs and preferences, as well as their age and overall health.
A body fat percentage below 18% may be nice for aesthetic purposes or competitions, but you run the risk of osteoporosis, fertility issues, lowered estrogen production, and a weakened immune system, just to name a few issues.
Of course, too much body fat has its problems, too! The extra strain can cause high blood pressure, heart disease, and osteoarthritis.
Focusing on eating a well-balanced diet of mostly whole foods and incorporating weight training and cardio into your workout routine will help keep you healthy!

01/26/2025

Health is more than just fitness and diet. You can be healthy physically but struggle in other areas.
Mental, emotional, and social health are part of it, too!
If your emotional health is off, your physical health can be affected, which could lead to your mental health suffering, you begin to struggle with your social health, etc.
Feeling focused and engaged, connected to others, and understanding your emotions is an important part of being healthy!

Address

731 W. Hargett Street
Raleigh, NC
27603

Opening Hours

Monday	12pm - 1:30pm
	5:30pm - 8:30pm
Tuesday	12pm - 1:30pm
	5:30pm - 8:30pm
Wednesday	12pm - 1:30pm
	5:30pm - 8:30pm
Thursday	12pm - 1:30pm
	5:30pm - 7:30pm
Friday	12pm - 1:30pm
Saturday	10am - 1:30pm
Sunday	3pm - 5pm

Website

http://www.kravmagaraleigh.com/

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Attack the attacker 💥🥊 Women’s Self Defense Workshop THIS Saturday!! ⏰ 11:30AM-1:30PM Sometimes you have to flip the switch. Come find your switch 💪 Start now!👇 https://joinkravmagaraleigh.com/wsd-registration-page913370 #gohard #yourlife #reallife #staysafe #ownit #levelup #startnow #confidence #journey #start #mindset #doit #dontwait #newfriends #newskills #showup #raleighnc #besafe #strongwomen #empowerment #raleighdurham #fightlikeagirl #empoweringwomen #selfdefense #carync #ncstate #meredithcollege #duke #uncchapelhill #standup

Why Krav Maga? Because it works! (Sometimes even accidentally 🫣) Women’s Self Defense Workshop Saturday, November 16th 11:30AM-1:30PM Don’t wait until you need it. Grab your spot today! 👇 https://joinkravmagaraleigh.com/wsd-registration-page913370 #effective #direct #hesokay #reallife #mindset #ownit #training #newfriends #skills #goals #empowerment #fightlikeagirl #kravmaga #selfdefense #noregrets #strong #confidence #raleigh #training #weekendplans #itworks #carync #ncstate #meredithcollege #duke #uncchapelhill #reaction #whatwouldyoudo

A little reminder of how well it works! 🎯🤷‍♀️💪 Women’s Self-Defense Workshop Saturday, July 27th 11:30AM Krav Maga is made for the streets. And this workshop is made for you!🔥 No experience needed. Just sign up and show up!👇 https://kravmagaraleigh.com/Home/Event/3939 #selfdefense #MartialArts #kravmaga #fightlikeagirl #goals #empowerment #skills #downtownraleigh #besafe #weekendvibes #raleighnc #showup #newskills #getoutthere #trysomethingnew #training #community #goalsetting #dontwait #ownit #confidence #reallife #itworks #oops #reaction #safety #selfcare #bullseye #surprise #ouch