Krav Maga Raleigh

04/05/2025

Put a spring back in your step with our 5-day nutrition challenge, starting April 21st!

Learn how different fruits and veggies benefit your body!
Branch out and try some new foods!

Spots are limited, so register today!
https://www.joinkravmagaraleigh.com/nutrition-challenge406718

04/04/2025

“I can’t do this”.
“I have no willpower”.
If you’ve ever found yourself saying this, then you probably found it more challenging, if not impossible, to complete whatever challenge was set before you.
Words are powerful! We use them to express emotions and encourage others. We can also use them to encourage ourselves!
If you go into a new challenge telling yourself you’re going to fail, you will probably fail.
However, if you look at it as a new opportunity to learn and grow and encourage yourself along the way, you’ll be so much more likely to succeed!
So next time you’re faced with something challenging, close your eyes, take a deep breath, and say, “I’ve got this”.

04/03/2025

𝟭) 𝗔𝘀𝗸 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 ‘w𝗵𝘆’.
“Why do I want to be healthier?”
“Because I want to be able to spend more time with my family”

𝟮) 𝗜𝗱𝗲𝗻𝘁𝗶𝗳𝘆 𝘆𝗼𝘂𝗿 𝘁𝗼𝗽 𝗽𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝗲s. Make time for the big things in life (work, family, health), and let the smaller things fall into place.

𝟯) 𝗞𝗲𝗲𝗽 𝗮 𝘁𝗶𝗺𝗲 𝗱𝗶𝗮𝗿𝘆. Tracking your day in 15-minute increments will help you pay attention to what you're spending most of your time on.

𝟰) 𝗜𝗻𝗰𝗿𝗲𝗮𝘀𝗲 𝘆𝗼𝘂𝗿 𝗵𝗲𝗮𝗹𝘁𝗵 𝗮𝗻𝗱 𝗳𝗶𝘁𝗻𝗲𝘀𝘀 𝗯𝘆 𝟭𝟱-𝗺𝗶𝗻𝘂𝘁𝗲 𝗶𝗻𝗰𝗿𝗲𝗺𝗲𝗻𝘁𝘀.

𝟱) 𝗖𝗿𝗲𝗮𝘁𝗲 𝘀𝘆𝘀𝘁𝗲𝗺𝘀 𝘁𝗵𝗮𝘁 𝗺𝗮𝗸𝗲 𝗵𝗲𝗮𝗹𝘁𝗵 𝗮𝗻𝗱 𝗳𝗶𝘁𝗻𝗲𝘀𝘀 𝗲𝗮𝘀𝗶𝗲𝗿. Leave a gym bag in your car or by the door, have healthy snacks available, etc.

𝟲) 𝗠𝗮𝗸𝗲 𝘁𝗶𝗺𝗲 𝗶𝗻 𝘆𝗼𝘂𝗿 𝗰𝗮𝗹𝗲𝗻𝗱𝗮𝗿 𝘁𝗼 𝗺𝗲𝗮𝗹 𝗽𝗿𝗲𝗽. Set aside an hour or two to make meals for your busy days!

𝟳) 𝗥𝗲𝘃𝗶𝗲𝘄 𝗮𝘁 𝘁𝗵𝗲 𝗲𝗻𝗱 𝗼𝗳 𝗲𝗮𝗰𝗵 𝘄𝗲𝗲𝗸. Take a few minutes to think about what worked, what didn’t, and what you can do differently in the future.

04/02/2025

There will never be a perfect time!
“I’m too busy”
“I need a workout partner”
“I need the right equipment”
Tomorrow. Next week. Next year…
We like to procrastinate and make excuses. Trying something new is intimidating, and what if we fail?
The all-or-nothing mindset usually gets us nothing.
Some excuses are legitimate, but we also need to hold ourselves accountable.
“Do I really have no time, or am I just spending my time doing less important things?”
“Do I need a workout partner, or can I find ways to keep myself accountable?”
“Do I really need all the right equipment, or can I make do with what I have?”
Only you really know the answers to your excuses! Take some time to argue with yourself and stop looking for “the perfect time”!

04/01/2025

NO JOKE!

We have a FREE 5-day nutrition challenge starting April 21st!

If you're looking for a way to jumpstart your nutrition and have some extra accountability, this is for you!

Register today!
https://www.joinkravmagaraleigh.com/nutrition-challenge406718

03/31/2025

No single food will suddenly revolutionize your life!
However, some of these tips may help:

1. Eat slowly to 80% full.

2. Eat a wide variety of minimally processed whole foods.

3. Consider how food preparation may affect nutrition.

4. Focus on progress, not perfection!

03/30/2025

Take some time to sit down and think about what you want to achieve.
What are you willing to do to get there? Short of anything illegal, there are no wrong answers!
Now, what WON’T you do?
Why?
Write down your reasons for what you’re willing to do and won’t do. Many times, the reasons for one or the other might make sense in our head, but when we see them written down or talk about them out loud, our perspective may change.
Everyone has different levels of willingness and comfort levels, but sometimes we really do need to step out of our comfort zone to get things done!

03/29/2025

If you’ve hit a plateau with your fitness, it’s probably time to look at some progressive overload!

Progressive overload is when you increase the weight, frequency, or number of repetitions in your strength training. This challenges your muscles and allows them to become stronger.

Increasing your weight by 5-10% every couple of weeks is generally a safe way to progress. You can also work on using the same weight and increasing your reps or taking shorter rest periods in between your sets.

This also applies to cardio! Let’s say you’re comfortable running 3 miles and want to push yourself a little more, so you run 3.5 miles, or you decide to stick to 3 miles but run at a faster pace.

However you progress, make sure your safety comes first! If you feel a twinge that just doesn't feel right, take a step back and make a new game plan!

03/28/2025

Learning to listen to your body takes time and practice.
Check out these strategies to help you get started:

𝟭. 𝗣𝗲𝗿𝗳𝗼𝗿𝗺 𝗿𝗲𝗴𝘂𝗹𝗮𝗿 𝗮𝘀𝘀𝗲𝘀𝘀𝗺𝗲𝗻𝘁𝘀. Document what you’re eating and how you’re feeling. There may be a correlation!

𝟮. 𝗗𝗲𝘃𝗲𝗹𝗼𝗽 𝗮𝘄𝗮𝗿𝗲𝗻𝗲𝘀𝘀-𝗯𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗽𝗿𝗮𝗰𝘁𝗶𝗰𝗲𝘀. Practice mindful eating, and, once you have the hang of that, build to stopping when 80% full.

𝟯. 𝗥𝗲𝗰𝗼𝗿𝗱 𝘆𝗼𝘂𝗿 𝗼𝗯𝘀𝗲𝗿𝘃𝗮𝘁𝗶𝗼𝗻𝘀. Use journals to help you notice patterns and themes.

𝟰. 𝗥𝗲𝗳𝗹𝗲𝗰𝘁! Use critical thinking-type questions to get you thinking about your eating and exercise choices!

03/27/2025

If you feel completely stuck and don’t know where to start with healthy habits, take a few seconds to think about what you already know how to do, and how you can build on them:

1. You can cook a few basics.
2. You take the stairs.
3. You enjoy some types of movement.
4. You are willing to ask for help.
5. You use a reminder system to get things done.
6. You know people willing to help you succeed.

Maybe you’re already doing some or all of these in small ways. Look for ways to build on them, and you’ll start to see big changes!

03/26/2025

𝟭. 𝗦𝗲𝘁 𝘀𝗽𝗲𝗰𝗶𝗳𝗶𝗰, 𝗺𝗲𝗮𝘀𝘂𝗿𝗮𝗯𝗹𝗲 𝗴𝗼𝗮𝗹𝘀. Goals that are focused on process rather than outcome (exercising for 30 minutes 5 times a week, having at least 1 serving of veggies per meal, etc.) are often more motivating.

𝟮. 𝗦𝘁𝗮𝗿𝘁 𝘄𝗶𝘁𝗵 𝟭 𝗮𝗰𝘁𝗶𝗼𝗻 𝗲𝗮𝗰𝗵 𝗱𝗮𝘆. Make sure you’re confident that you can do it every day, and commit to doing it for 2 weeks.

𝟯. 𝗧𝗿𝗮𝗰𝗸 𝘆𝗼𝘂𝗿 𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀. Document your behaviors, process, and outcomes.

𝟰. 𝗙𝗶𝗻𝗱 𝗮𝗰𝗰𝗼𝘂𝗻𝘁𝗮𝗯𝗶𝗹𝗶𝘁𝘆. Look for someone who has more experience in the area in which you want to grow, and make set days and times to meet.

03/25/2025

Gut health doesn't have to be complicated.

Here are some easy ways to help keep things going:

1. Chew your food.
2. Eat minimally processed, plant-based foods.
3. Add a fiber supplement (if you need it).
4. Add some good bacteria (or probiotic foods) back in when taking antibiotics.
5. Move!

03/24/2025

Stress affects many systems in the body!

It interferes with our cognitive functions, like thinking, planning, and organizing, and makes it difficult for us to regulate our emotions.

It can affect our behaviors, influencing what we eat, how much we move, and how well we sleep. These behaviors have their own loop, too!
Besides the mental aspects, it also jacks up our hormones, which leaves us hungry, craving sugary and fatty foods, and increasing fat storage.

Finding ways to manage stress, whether it be through self-care habits or seeking help from others, is crucial to maintaining a healthy lifestyle.

03/24/2025

THIS SATURDAY! Use this link to secure your spot today!
https://joinkravmagaraleigh.com/wsd-registration-page913370

03/24/2025

The Bar Room Brawl workshop was a success! These guys trained for crowded spaces, disorderly people, and lots of chaos! Thank you to everyone who showed up, worked hard and had fun. What type of workshop would you like to see next?

03/23/2025

𝟭. 𝗪𝗲𝗶𝗴𝗵𝘁 𝗹𝗼𝘀𝘀 𝗮𝗻𝗱 𝘄𝗲𝗶𝗴𝗵𝘁 𝗴𝗮𝗶𝗻 𝗰𝗼𝗺𝗲 𝗱𝗼𝘄𝗻 𝘁𝗼 𝗲𝗻𝗲𝗿𝗴𝘆 𝗶𝗻- 𝗲𝗻𝗲𝗿𝗴𝘆 𝗼𝘂𝘁. Of course, that varies from person to person! Your caloric and activity needs will look different from those of someone who’s a different height, age, and weight.
𝟮. 𝗙𝗿𝘂𝗶𝘁𝘀 𝗮𝗻𝗱 𝘃𝗲𝗴𝗴𝗶𝗲𝘀 𝗿𝗲𝗱𝘂𝗰𝗲 𝗱𝗶𝘀𝗲𝗮𝘀𝗲 𝗿𝗶𝘀𝗸, 𝗮𝗻𝗱 𝗺𝗮𝘆 𝗵𝗲𝗹𝗽 𝘆𝗼𝘂 𝗹𝗼𝘀𝗲 𝘄𝗲𝗶𝗴𝗵𝘁, 𝘁𝗼𝗼. Fruits and veggies have lots of vitamins and minerals that help support our body. They also have fiber, which can help you feel fuller for longer.
𝟯. 𝗦𝗹𝗲𝗲𝗽 𝗮𝗳𝗳𝗲𝗰𝘁𝘀 𝘄𝗵𝗮𝘁 𝘆𝗼𝘂 𝗲𝗮𝘁, 𝗮𝘀 𝘄𝗲𝗹𝗹 𝗮𝘀 𝘆𝗼𝘂𝗿 𝗼𝘃𝗲𝗿𝗮𝗹𝗹 𝗵𝗲𝗮𝗹𝘁𝗵. Sleep helps to regulate our hunger hormones, and a lack of sleep usually means we crave more food!
𝟰. 𝗔𝘀 𝗳𝗼𝗼𝗱 𝗽𝗿𝗼𝗰𝗲𝘀𝘀𝗶𝗻𝗴 𝗶𝗻𝗰𝗿𝗲𝗮𝘀𝗲𝘀, 𝗻𝘂𝘁𝗿𝗶𝗲𝗻𝘁 𝗱𝗲𝗻𝘀𝗶𝘁𝘆 𝗱𝗲𝗰𝗿𝗲𝗮𝘀𝗲𝘀. A regular cooked potato has more nutrients than a tube of pringles!

03/22/2025

Figuring out when and how much to eat can be frustrating and overwhelming!
Before, during, and after your meal, take some time to rank your hunger on a scale of 1 (so hungry you might pass out) to 10 (overstuffed and sluggish).
Before eating, look for signs of physical hunger. You typically want to be somewhere between a 2 or 3.
Eat slowly during your meal! You want to have time to enjoy your food and give your brain and body a chance to catch up with each other.
When you finish eating, you should be around an 8 on the hunger scale (80% full). Pause for 15 to 20 minutes to let your body adjust, and, if you’re still hungry, eat a little more!
Letting yourself get down to a 1 on the scale (I’m going to pass out) can lead you to overdo it and shoot up to a 10 (I feel sick). Listening to your body takes practice. Give yourself grace and keep going!

03/21/2025