Krav Maga Raleigh

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It’s normal to feel sore after hard exercise. When you work out, you create micro-tears in your muscles, which causes yo...
03/03/2025

It’s normal to feel sore after hard exercise. When you work out, you create micro-tears in your muscles, which causes your body to have an inflammatory response to repair and rebuild your muscles.
Lifting heavier weights, working different muscle groups, and pushing yourself harder during exercise can leave you feeling sore the next day.
So, was it an effective workout if you don’t feel sore?
Yes! Especially as you get into a more normal workout routine, you may not feel sore as often as you did when you first started. Larger muscle groups also adapt to the strain you put on them, so it takes more effort and heavier loads to push them.
Just because you don’t feel sore, that doesn't mean you didn’t work hard. However, if you go a few weeks without feeling anything after a workout, it may be time to pick up some heavier weights!

𝟭. 𝗘𝗮𝘁 𝘀𝗹𝗼𝘄𝗹𝘆 𝗮𝗻𝗱 𝗺𝗶𝗻𝗱𝗳𝘂𝗹𝗹𝘆• Use a meal timer• Take a breath and a sip of water between bites• Eat dinner without any di...
03/02/2025

𝟭. 𝗘𝗮𝘁 𝘀𝗹𝗼𝘄𝗹𝘆 𝗮𝗻𝗱 𝗺𝗶𝗻𝗱𝗳𝘂𝗹𝗹𝘆
• Use a meal timer
• Take a breath and a sip of water between bites
• Eat dinner without any distractions
• Be the last person at the table to finish eating

𝟮. 𝗘𝗮𝘁 𝘁𝗼 𝘀𝗮𝘁𝗶𝘀𝗳𝗶𝗲𝗱
• Record hunger & fullness levels at start & end of meals
• Pause every 5 minutes or so to assess satisfaction levels
• Stop eating once no longer hungry (but not yet full)

𝟯. 𝗞𝗻𝗼𝘄 𝘄𝗵𝘆 𝘆𝗼𝘂’𝗿𝗲 𝗲𝗮𝘁𝗶𝗻𝗴
• Notice and name the sensations of what the desire to eat
feels like
• Before you eat ask yourself, “Why am I eating?” Am I
eating because I am truly hungry? Bored? Stressed? Etc.
• Be ok with whatever you decide to do with that info

𝟰. 𝗘𝗻𝗷𝗼𝘆 𝗲𝗮𝘁𝗶𝗻𝗴
• Eat and savor a small portion of a food that you love
• Learn a new cooking technique or recipe
• Thoughtfully and carefully prepare a meal for yourself
• Journal: What do you like about the way you eat? What’s
working? What foods or types of meals do you look
forward to?

Food is fuel, but some foods are better suited for certain purposes. 𝗕𝗲𝗳𝗼𝗿𝗲 𝗮 𝘄𝗼𝗿𝗸𝗼𝘂𝘁: an hour or so before a workout,...
03/01/2025

Food is fuel, but some foods are better suited for certain purposes.
𝗕𝗲𝗳𝗼𝗿𝗲 𝗮 𝘄𝗼𝗿𝗸𝗼𝘂𝘁: an hour or so before a workout, having a carb-focused snack will give you energy! Bananas and peanut butter, oatmeal, or avocado toast will give you carbs for energy and fats to keep you satisfied.
𝗗𝘂𝗿𝗶𝗻𝗴 𝗮 𝘄𝗼𝗿𝗸𝗼𝘂𝘁: If you have a long workout planned, quick energy is a must! Keep some dried fruit or gummies on hand.
𝗔𝗳𝘁𝗲𝗿 𝗮 𝘄𝗼𝗿𝗸𝗼𝘂𝘁: Fuel your muscles with a well-balanced meal. Make sure you have a good source of protein, fats, and carbs!

Groceries are expensive, and no one likes wasting food! Planning your meals ahead and using the same ingredients in a ...
02/28/2025

Groceries are expensive, and no one likes wasting food!
Planning your meals ahead and using the same ingredients in a few dishes can keep you from buying too much food.
Freezing food for a few weeks or a couple of months will help to keep meals from going to waste. Just be sure to use something to remind yourself what’s in the freezer!
Using leftovers from the day before means you don’t have to think about what to make for lunch or dinner, and your meal won’t sit in the fridge until it develops a life of its own!

The concern about high protein and kidneys began because doctors tell people with poorly functioning kidneys—usually fro...
02/27/2025

The concern about high protein and kidneys began because doctors tell people with poorly functioning kidneys—usually from pre-existing kidney disease—to eat a low-protein diet.

But, there’s a big difference between avoiding protein because your kidneys are already damaged versus protein actively damaging healthy kidneys.

It’s the difference between jogging with a broken leg and jogging with a perfectly healthy leg.

Eating more protein does increase how much your kidneys have to work, just like jogging increases how much your legs have to work.
But protein hasn’t been shown to cause kidney damage— just like jogging isn’t going to suddenly snap your leg like a twig.

But how much protein do you really need?

For the average person eating a standard diet, protein deficiency isn’t a concern.

However, “not deficient” doesn’t mean optimal. It just means getting enough protein to maintain function and prevent malnutrition.

For sedentary, generally healthy adults, about 0.4 g per pound is enough to cover basic daily requirements. (That’s about 60 grams for a 150-pound person.)

But because protein is involved in so many essential processes, protein needs can go up if you’re:
• Training hard frequently or have a heavy physical job
• Injured, sick, or recovering from surgery
• Older (because protein digestion tends to reduce with age, so you need more to meet requirements)
• Trying to lose body fat but still maintain muscle (or you’re trying to maximize muscle)

If you fall into these groups, research shows you want to shoot for around 0.7-1.0 g per pound. (That’s about 105-150 g for a 150-pound person.)

Now, for the average person, protein really doesn’t need to be that complicated.

Rather than agonizing over the kitchen scale, trying to weigh out your chicken down to the gram, aim for 1 to 2 palm-sized portions of protein per meal.

𝟭. 𝗧𝗮𝗸𝗲 𝗮 𝟱-𝗺𝗶𝗻𝘂𝘁𝗲 𝗮𝗰𝘁𝗶𝗼𝗻• Book a time & place to workout• Start a gratitude journal• Foam roll for 5 minutes before bed...
02/26/2025

𝟭. 𝗧𝗮𝗸𝗲 𝗮 𝟱-𝗺𝗶𝗻𝘂𝘁𝗲 𝗮𝗰𝘁𝗶𝗼𝗻
• Book a time & place to workout
• Start a gratitude journal
• Foam roll for 5 minutes before bed

𝟮. 𝗠𝗮𝗸𝗲 𝘁𝗶𝗺𝗲 𝗮𝗻𝗱 𝗽𝗹𝗮𝗻 𝗮𝗵𝗲𝗮𝗱
• Spend 5 minutes every Sunday night identifying weekly
obstacles & your plan for working through them
• Schedule or create reminders for “appointments with
yourself”
• Schedule something (e.g., workout, family time, etc.) you
always expect to happen spontaneously

𝟯. 𝗖𝗿𝗲𝗮𝘁𝗲 𝗮𝗻𝗱 𝘂𝘀𝗲 𝘀𝘆𝘀𝘁𝗲𝗺𝘀
• Create a weekly / morning / evening ritual

𝟰. 𝗭𝗲𝗻 𝘆𝗼𝘂𝗿 𝘀𝗽𝗮𝗰𝗲
• De-clutter stressful spaces (bedroom, office, kitchen, etc.)
• Talk to your family / roommates / coworkers about your goals
• Make helpful items easily visible and/or used (e.g., foam
roller, blender, etc.

There is a lot of conflicting information when it comes to nutrition, but the one thing everyone seems to agree on is to...
02/25/2025

There is a lot of conflicting information when it comes to nutrition, but the one thing everyone seems to agree on is to eat mostly whole foods.
Why?

Reason #1: The greater the degree of processing, the more likely a food has:
• Lost nutrition (fiber, essential fatty acids, vitamins, minerals, and other nutrients)
• Gained additives (sugar and/or refined starch, unhealthy fats, sodium, preservatives, and fillers)

Reason #2: Diets rich in minimally-processed foods are linked to lower rates of heart disease, cancer, depression, and type 2 diabetes.

Reason #3: Because minimally-processed foods also tend to be richer in fiber and protein, and lower in calories per volume, these foods make it easier for you to manage your calorie intake.
Minimally-processed foods are more nutritious, improve health outcomes, and help you regulate your appetite.

However, It is really hard to eat ONLY whole foods!
As with most things, processing isn’t binary: Foods aren’t 100 PERCENT FAKE or FRESH-FROM-THE-DIRT (or animal).

Most are somewhere in between.

Look at the foods you’re currently eating, and just try to move along the continuum, choosing foods that are slightly less processed than what you’d usually eat.

Positive social interactions can directly boost your mental and emotional well-being!Similarly, strong social connection...
02/24/2025

Positive social interactions can directly boost your mental and emotional well-being!

Similarly, strong social connections might help people eat better, too.
Loneliness is often a driver of emotional eating.

Having adequate social support lowers stress and maybe the urge to drown your loneliness in chips and ice cream.

Challenges with food and fitness aren’t always about food and fitness.

What looks like a food issue (overeating) might actually be a social issue (if overeating is triggered by loneliness and isolation). And that social issue might not be caused by a lack of connections per se, but by inaccurate assumptions.

If you struggle with emotional eating, dig a little deeper. What else in your life gives them comfort and support—aside from food?

Outcome-based goals are goals that focus on a desired outcome or result. “I want to be less stressed” “I want to lo...
02/23/2025

Outcome-based goals are goals that focus on a desired outcome or result.
“I want to be less stressed”
“I want to lose 20 lbs”
“I want to run a marathon”

Framing a goal like this in casual conversation is fine, but it’s not very beneficial when it comes to achieving that goal.

Wanting an outcome isn’t enough.

You can have all the motivation in the world and a clear vision of your goal, but then life happens!

Things beyond your control – work, other people, sickness – can put a wrench in your plans, but if results are out of your hands, how are you supposed to improve?

Focus on behavior-based goals! They’re centered on the ACTIONS you take, like eating slowly at every meal, practicing a daily meditation session, or doing some type of training or active recovery most days of the week.

Because you have MUCH more control over your behaviors, behavior-based goals are more effective—and more empowering.

Working on small, consistent actions can move you closer to your main goal!

Whole grains have a lot of benefits! They:• Are rich in fiber, vitamins, minerals, and phytonutrients• May reduce the ri...
02/22/2025

Whole grains have a lot of benefits! They:
• Are rich in fiber, vitamins, minerals, and phytonutrients
• May reduce the risk of diabetes, cancer, and heart disease
• Protect against inflammation
• Are satisfying
• Improve digestion and overall gut health

In general, it’s better to go for whole grains rather than refined grains!
However, for certain people, under certain conditions, refined grains can offer advantages over whole grains.

That’s because refined grains:
• May be fortified with vitamins, fiber, and protein
• Are easier to digest
• Can be easier or quicker to prepare
• Are more palatable for some people
• Maybe an important part of food culture, such as pasta in Italy, baguettes in France, or white rice in Japan

So while whole grains may be preferable for many, they aren’t always the “best”.

• If you want to lose fat, consume whole grains most of the time. They’ll help you feel full longer.
• If you’re trying to pack on muscle, allow for some refined grains, especially if you’re struggling to eat enough.
• If you’re recovering from a stomach bug, use refined white rice or toast to settle your stomach.
• If you have GI issues, such as IBS, research shows whole grains are generally well-tolerated, except during flare-ups (when refined grains may be less aggravating).
• If your diet is mostly (80-90 percent) whole food, there’s probably room for refined grains if you enjoy them.

When it comes to eating better, we often worry too much about eating “perfectly”. “I need to drink this protein shak...
02/21/2025

When it comes to eating better, we often worry too much about eating “perfectly”.

“I need to drink this protein shake immediately after my workout!”
“I went over my macros by 1 gram!”
“These chips don’t have seed oils, do they?”

Meanwhile, we’re mindlessly munching in front of the TV, eating over the kitchen sink in a rush, or snacking on corn chips while hunched over our computers.

So, what if we shift our focus from WHAT we eat to HOW we eat?

Learning to eat slowly is a powerful tool when it comes to nutrition.

It takes about 20 minutes for our body and brain to get on the same page with hunger and fullness, and eating slowly allows you to really savor and enjoy your meal!

It does take practice! Try doing something between bites, like putting your fork down or taking a sip of water, make sure you’re really chewing your food, and take the time to actually enjoy what you’re eating.

‘Ambivalence’ is the feeling of wanting to change, but also not wanting to change. It’s a totally normal feeling! On on...
02/20/2025

‘Ambivalence’ is the feeling of wanting to change, but also not wanting to change. It’s a totally normal feeling!
On one hand, you might really want to change and become a healthier, stronger version of yourself.
On the other hand, that sounds like a lot of work. Your current way of doing things is so comforting and familiar.
While ambivalence is normal and expected, people can also get stuck: As you (sometimes unconsciously) weigh the pros and cons of change, you don’t actually take action.

When you feel stuck, try asking yourself the following questions:

𝟭. 𝗪𝗵𝗮𝘁’𝘀 𝗚𝗢𝗢𝗗 𝗮𝗯𝗼𝘂𝘁 𝗡𝗢𝗧 𝗖𝗛𝗔𝗡𝗚𝗜𝗡𝗚?

𝟮. 𝗪𝗵𝗮𝘁’𝘀 𝗕𝗔𝗗 𝗮𝗯𝗼𝘂𝘁 𝗖𝗛𝗔𝗡𝗚𝗜𝗡𝗚?

Your answers to these questions will tell you WHY you feel resistant to change.
You also discover what purpose a current behavior is serving, and what you might lose if you give that behavior up.

Maybe you want to stop snacking at night, but it also helps you calm down, or avoid thinking about a stressful relationship.
Maybe restricting calories is starting to cause health problems, but it also gives you a sense of control when life feels too chaotic.

No wonder you feel such a push-and-pull!

The good news: Once you know how your current behaviors serve you, you can come up with replacement behaviors that support you in the way you need to be supported—without sacrificing your larger goals.

So, spend some time answering the two questions above.
They might just lead to a breakthrough.

The snow was a nice surprise, but training doesn't stop! We are open normal hours today, come train with us! Drive safe,...
02/20/2025

The snow was a nice surprise, but training doesn't stop! We are open normal hours today, come train with us! Drive safe, stay warm, and we'll see you on the mats 💪

“I wish I could do better, but eating healthy and exercising can feel so overwhelming.” If you’ve ever had these thoug...
02/19/2025

“I wish I could do better, but eating healthy and exercising can feel so overwhelming.”
If you’ve ever had these thoughts, here’s a gentle, effective way to get you moving in the right direction.
It’s called the 5-minute action.

There’s nothing special about 5 minutes. It could be 10 seconds, 1 minute, or 10 minutes.
The point is:
• It’s an action—something you do.
• That action is very small, something that feels easy and simple.
• It moves you in the direction you want to go.
• It's an easy win—which gives you the confidence boost to do more good for yourself.
Pick an action that might have a positive impact on health and well-being right now.

Some examples:
• Cut up some carrots for a later snack.
• Do five minutes of foam rolling.
• Slowly enjoy a mug of tea.

When you do a small thing to improve your circumstances, this inspires you to do more things.
Now you’re no longer “waiting to get motivated.” You’re creating your own motivation!

Sweet potato “toast” can be a fun and tasty way to incorporate more veggies into your day while still enjoying the toppi...
02/18/2025

Sweet potato “toast” can be a fun and tasty way to incorporate more veggies into your day while still enjoying the toppings you may put on regular toast!
Does it taste exactly the same as a bagel or sourdough slice?
Nope! But it’s still good!

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀
• 1 large sweet potato, cut into ¼” lengthwise slices (will yield about 4-6 slices)
• 2 tsp olive oil
• Salt and other seasonings to taste

𝗗𝗶𝗿𝗲𝗰𝘁𝗶𝗼𝗻𝘀
• Preheat the oven to 400°F, and line a baking tray with parchment paper.
• Place potato slices in a bowl and toss with olive oil and seasonings.
• Arrange slices on a baking tray, being careful not to crowd them.
• Place in the oven and bake for 15 minutes. Remove from the oven, flip the slices, and bake for 10 more minutes.
• Once the “toasts” are baked, top them as you choose.
Some topping ideas:
• Ricotta & smoked salmon
• Smashed avocado & poached egg
• Nut butter & berries

Some say saturated fat—found in coconut, chocolate, butter, and fattier cuts of meat—is terrible for your health and can...
02/17/2025

Some say saturated fat—found in coconut, chocolate, butter, and fattier cuts of meat—is terrible for your health and can lead to heart attacks.
Others say it’s not a big deal and even advise you to eat more of it.

But what does the research say?

1. When consumed in excess, saturated fats increase cholesterol and the risk of cardiovascular events.
But...
2. Saturated fats don’t increase your risk of dying.

Saturated fat is neither all bad nor completely harmless.
If you’re eating a balanced whole foods diet, and you’re not eating excess calories, you probably don’t need to worry about your saturated fat intake.
Keeping saturated fats to about 10 percent or less of total daily calories can help to reduce the risk of negative health effects.

When it comes to exercise, every little bit helps.It’s true! Only, most people have a hard time seeing it that way. Have...
02/16/2025

When it comes to exercise, every little bit helps.

It’s true! Only, most people have a hard time seeing it that way.
Have a look at this list:
🏡Vacuuming the house
🌱Weeding the yard (a.k.a. “gardening” for people who like it)
🐕‍🦺Taking the dog for an extra walk
🏀Shooting hoops in the driveway
🤽🏾‍♀️Marco Polo with the kids (instead of watching them play in the pool)

Rather than seeing these as time drains or a waste of energy, look at them as a chance to get more done and have fun while getting extra movement in. It becomes a two-for-one activity!
This also works for activities you might hate.
Try pairing a chore you dislike with something you enjoy, like vacuuming and listening to a podcast, or folding clothes and watching the latest episode of your favorite show.

Find ways that work for YOU to get in some movement!

Potatoes have gotten a bad rap because of fries, chips, and chain restaurant menu items that start with “loaded.” But p...
02/15/2025

Potatoes have gotten a bad rap because of fries, chips, and chain restaurant menu items that start with “loaded.”
But potatoes themselves are one of the most nutritious and filling foods on the planet! And that’s true even if you're trying to lose weight.

The problem is, for most of us potatoes are just a vehicle for toppings like bacon, cheese, sour cream, etc.
When you add lots of fat and salt to a potato, it can be really hard to stop eating it.
Potatoes themselves are seriously good for you!

• White potatoes are rich in vitamin B6, potassium, vitamin C, and a host of additional vitamins, minerals, and phytochemicals.
• Nutritionally speaking, white potatoes are right on par with sweet potatoes. Sweet potatoes have more vitamin A, but otherwise, it’s a virtual tie.
• The carbs in potatoes are mostly resistant starch and fiber, which help you feel full and support gut health.

So don’t give up on potatoes! Be conscious of how many toppings you’re adding, and find ways to keep them in your diet!

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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

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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

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