Krav Maga Raleigh

01/11/2025

Our next 3-week Nutrition Challenge starts January 20th!
-Personalized goals
-Unlimited access to a nutrition coach
-Weekly check-ins
-Supportive community
-And more!

A challenge like this is normally worth $300, but snag your spot today for only $99!
https://www.joinkravmagaraleigh.com/nutriton-challenge-registration-page

01/10/2025

As we step into the New Year, there is no better time to prioritize your safety, confidence and strength. At Krav Maga Raleigh, we equip our students with the tools to improve their fitness, expand their community, and learn life saving skills and techniques. It's more than a resolution- its a transformation. Call us today to book your free consultation! (984) 600-7454

01/10/2025

Some goals don’t have a set end point, yet we keep striving for them.
Let’s say your goal was to run your first marathon. You did it! But your pace wasn’t nearly where you wanted it to be.
Ok, but take some time to look back. You’d never run a marathon before! Your endurance improved throughout your training, you’re in better shape than when you first started, and you have a better understanding of how your body works.
So, sure, you may not have gotten that perfect pace, but if you take some time to look back at where you started, it seems like small potatoes.
Now, you can look ahead to your next race! You have more experience under your belt and a better knowledge of how your body works.
Accept where you need to improve, enjoy your accomplishments, and remember where you started.

01/08/2025

Food journals can look different from person to person.
If you’re trying to get emotional eating under control, have a collum that lists your meals and snacks and another collum that describes how you were feeling before, during, and after eating. Look over it at the end of each week and see if you notice any patterns.
If hitting macros is your goal, list what you had at each meal and calculate how much protein, fats, and carbs you got. Tally them up at the end of the day and see where you can make improvements.
If you’re simply looking to keep track of your eating habits and where you want to make improvements, take note of what you ate, how much you ate of it, and the time of day. At the end of the week, go back through and look for small ways you can improve your habits.

01/07/2025

Take some time to look at different areas in your life. Make a list of things over which you have total control, some control, and no control.
Now look through the list again with more scrutiny!
What areas in your life do you have no control over? None? Are you sure?
What about things you have total control over? How do you know for sure?
Don’t be afraid to shift things around as you go!
Focus on the area over which you have total control. Make decisions that reflect this, and control what you can.
Think about the items under “some control”. Can you do anything to move them to “total control”? What pushes them into “no control”? Do you need to control them?
Let go of everything under “no control”. All you can do is adjust and respond to these items. Take a deep breath and do what you can.

01/06/2025

Our next 3-week Nutrition Challenge starts January 20th!
Personalized goals
-Unlimited access to a nutrition coach
-Weekly check-ins
-Supportive community
-And more!

A challenge like this is normally worth $300, but snag your spot today for only $99!
https://www.joinkravmagaraleigh.com/nutriton-challenge-registration-page

01/05/2025

01/04/2025

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!

01/03/2025

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!

01/02/2025

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!

01/01/2025

We started off the New Year strong with fitness, Krav Maga, and a mimosa brunch! Thank you to everyone who trained and fellowshipped with us today!

01/01/2025

Looking for ways to wake up and feel like a normal person? Try these tips:
1) Drink water!
2) Stretch.
3) Go for a walk or jog.
4) Eat your fruits and veggies.
5) Spend some time reading.
6) Take a nap.
7) Drink more water!

12/31/2024

1) Eat at least one serving of fruit or vegetables at every meal.
2) Add 5 minutes to your walk or run.
3) Have a serving of protein at every meal.
4) Find a new hobby or activity that you can enjoy in your free time.
5) Take rest days that will refresh your mind and body!

12/30/2024

Putting your fitness and nutrition on ‘pause’ during vacation, holidays, or other busy times gives us the illusion that it doesn’t matter what we’re doing right now—we can always start over!
However, life doesn’t have a pause button. We grow, we adapt, and we change through our circumstances. Learning how to eat well and staying active is part of that learning and growing process.
Remembering a few fundamentals can help us stay the course:
1) Make sure you’re incorporating whole foods into your diet.
2) Find ways to stay active, whether it’s doing chores, playing with your kids, or getting a short workout in a few times a week.
3) Ask for help! Don’t wait until you’ve hit your tipping point. Build a support system that can help carry some of the load!

12/30/2024

Merry Kravmas! These guys chose to get their sweat on before holiday festivities! Thank you to everyone who showed up for our holiday classes, looking forward to seeing the rest of you in the New Year!

12/29/2024

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”!

12/28/2024

The scarcity mindset often makes us fall apart around food, especially during the holidays!
“I can’t have Oreos on my diet!”
“Maybe I can have one…”
“Screw it, I need to finish these off so I can start fresh tomorrow!”
Believing that we “can’t have one cookie” can lead our brain to focus only on that cookie. We become so consumed by it that when we finally give in, we go overboard and feel pretty awful.
Instead of thinking about how one treat will “ruin” your diet, try this:
“I’d really like an Oreo, so I’m going to have a couple now and put the rest in the cabinet/ fridge/ freezer for later. They'll still be there if I want another one later today or this week!”