avoid-these-5-foods-to-achieve-fitness-goal

Top 5 Foods That Can Kill Your Fitness Goal

The world of fitness and weight loss is often confusing, with contradictory information swirling about. I’ve found some healthy substitutes that could help make things easier when it comes to deciding what to eat.

Below is a list of 5 foods that you should never eat.

These foods will derail your fitness and weight loss efforts every single time.

In addition, I will suggest a healthy substitute for each of these off-limits foods.

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By simply swapping out the items below you will quickly and effortlessly become healthier, leaner and can achieve your fitness goal.

Do-Not-Eat #1: Anything Fried
Fried food is loaded with fat and calories while offering zero nutritional value. It’s a lose-lose! Sure, fries and chips TASTE good, but healthier items also taste good. Just say no to the deep-fried items on your menu. You’ll be thinner, healthier and won’t have greasy fingers.

Try This #1: Broiled
If you simply must have a French fry, then make them at home in your oven. Use sweet potatoes, as these are a more complex carbohydrate. Cut into matchsticks, drizzle with a tablespoon of olive oil along with a dash of salt, then place in your oven on broil. Mix every 5 minutes until the fries are tender on the inside and crispy on the outside.

Do-Not-Eat #2: White Bread
White bread products have zero nutritional value and are quickly converted by your body into sugar. So you may as well eat a cupcake. Even bread that is technically wheat, but is as soft and smooth as white bread, should be avoided. Don’t be afraid to discard the bread from your sandwich or to push away that bread basket. Your waist will shrink, and you’ll lose that bloated feeling that high carbohydrate meals give you.

Try This #2: Sprouted Grain Bread
If you must have bread, then stick with sprouted. Sprouted grain bread is a lot easier on your digestion and is packed full of nutrients. Two delicious brands are Food For Life’s Ezekiel bread, and Manna Organics. Sprouted grain bread is often kept in the freezer section since it doesn’t contain preservatives to prolong shelf life.

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Do-Not-Eat #3: Creamy Salad Dressing
You were so good to order a salad, but then you ruined it by drenching the salad in fattening creamy dressing. Just a few tablespoons of creamy dressing contain more than 20 grams of fat and hundreds of calories.

Try This #3: Vinegar Dressing
Salad dressing is meant to lend flavor to the salad, not fat and calories. Vinegar-based dressings pack amazing flavor in with minimal fat and calories. You can even mix your own dressing at home. Take high-quality vinegar, fresh lemon juice, salt and pepper, your choice of dried herbs, and a bit of olive oil.

Do-Not-Eat #4: White Rice
I’m sure by now you’ve heard that white rice is not a healthy choice. Just like white bread, white rice has zero nutritional value – other than calories. Fiber and vitamins have been removed and the glycemic load will quickly prime your body for storing fat.

Try This #4: Brown Rice
Brown rice has three times the amount of fiber, more B vitamins as well as other nutrients, won’t skyrocket your blood and will keep you feeling fuller for longer. That should be enough to convince you to swap your large pile of white rice out for a small pile of brown rice.

Do-Not-Eat #5: White Sugar
Sugar and high fructose corn syrup are the epitome of anti-fitness food. Nothing will destroy your progress, expand your waist and plummet your energy levels like sugar will. If you only take away one do-not-eat food from this article please let it be sugar.

Try This #5: Fruit
Don’t turn to artificial sweeteners to get your sweet fix, instead turn to nature’s wholesome source of sugar: fruit. Eat organic fruit that is seasonal and locally grown. Stay away from dried fruit and fruit juices, as these are high in simple calories.

fruits

Eating right, along with challenging exercise, is the formula for a toned, lean body – so guarantee your results by teaming up with me.

Self-Defense-Techniques

What are the Best Self Defense Techniques

Today there are a lot of martial arts and self-defense techniques. It must be understood that no martial art is better than another, and there is no perfect martial art style. Each style arises from a specific need, so they all have specific objectives.

If your goal is self-defense, there are different techniques in self-defense focused on. Starting from the premise that none is better than another, we will analyze some well-known disciplines.

Foot fights

If we think of a match between two people, we can think of Boxing and Muay Thai. These sports have some self-defense techniques that will give you the tools for the best way to get out of a foot fight. In the case of (mixed martial arts) MMA, you will also learn to defend yourself on the floor.  However, it is better to avoid fights as much as possible but it is also important that you know how to defend yourself in case you have no escape.

Multiple opponents or group fights

Now, what happens if there are more than two people involved in the fight? In that case, there is a self-defense technique that can give great contributions in this field: Keysi Fighting Method (KFM). Obviously, you have to be realistic. No martial artist, no matter how experienced, could get out of a fight against several people without being slightly harmed. You will learn how to defend yourself and attack by covering your vital parts (especially the head). This will give you the opportunity to stand up and escape whenever possible.

Aggressors with white weapons

And what happens if one of the people involved in the fight takes out a knife? When running is the best, you can learn some parkour techniques to have an advantage when it comes to escaping. To learn to defend yourself in a confrontation against a knife, you can train Kali or Silat. These martial arts will help you be prepared for clashes against armed opponents. You will also learn to handle weapons. Since in this case, you have a more powerful weapon.

Firearms attacks

In the event that you are surprised by an armed attacker (either with a knife or firearm), knowing self-defense techniques from Krav Maga will be very useful. In this martial art, you will learn to defend yourself from these types of situations. By the way, you train, you will also learn to control your instincts and fears as much as possible.

Need-of-Kid's-Self-Defence-Classes

Need of Kid’s Self Defence Classes

The basis for achieving a discipline of self defence for kids, is the permanent physical activity, with a variety of aerobic and anaerobic exercises, where plasticity, elongation, resistance, strength, power, etc. are sought.

All self defence added to a series of techniques that reaffirms the capacity and resistance of the practitioner is and will be part more than important for the success and result of the student, in any of their levels, this process is progressive and increasingly fluid, firm and effective. To strengthen the mind we will first strengthen the physical.

The practice of this type of defences discipline is recommended at any age, now if you have the option to start at an early age is even better, teaching programs begin with children from 06 years of age. In this way, knowledge is acquired naturally, with them the fine and thick motor skills are developed, zoomorphic exercises (Techniques that simulate shapes and movements of Animals (Birds and Beasts)).

Special classes for kid’s self defence

It provides a very basic technique for greater elongation, simple, agility, and precision. The vicarious teaching, through observation: exercises, games, dynamics among many others that will empower students from an early age, generating an approach to this type of contact and defences discipline fundamentally

The objective is clear, learning must always be carried out through games, transmitting to the child the importance of nonviolence.

Why special classes for kid’s self defence is needed?

Special classes for self defence can play a very important role in the child’s development since classes can be used to teach group work, interact, promote values such as respect, responsibility, discipline as well as developing elasticity and psychomotor skills.

Children will learn to govern both their body and their mind, a protocol for the defense of physical integrity, relaxation techniques, self-control and the basic concepts for proper behavior on the street.

It is very important that physical training always goes hand in hand with talks and debates about behavior in the face of aggression or dangerous situations.

The objectives  of the self defense technique for kids are very  clear:

‣ Self-control

‣ Psychomotor enhance and promote Nonviolence in mind

‣ Technique

‣ Definition of self defense

self defence for kids not only focuses on kicking, punching, and techniques, we try to stimulate the child to interact with peers, work as a team and it is very important to instill a forgotten value: RESPECT.

types-of-martial-arts

Different Types of Martial Arts

As more people are turning towards self-defense training as a means to keep themselves safe in the city, martial arts are becoming more popular in Toronto. Martial arts include systems with codes and combat traditions for self-defense, military for uplifting oneself – physically, mentally, and spiritually. It has many health benefits as well that keep our body fit and self-controlled. There are different styles and types of martial arts that are practiced today. Some are traditional ones while some are modern. Each martial art type has a unique approach. The types of martial arts are distinguished based on striking, grappling and, throwing. Taekwondo, karate, jiu-jitsu, kung-fu, boxing, capoeira, kickboxing, Krav Maga, Muay Thai, Tang Soo Do, catch wrestling, Sumo, wrestling, Russian Sambo, Brazilian Jiu-Jitsu, Luta Livre, Aikido, Judo, Hapkido, Shuai Jiao, Kali, Iaido , Kendo, Baguazhang, Tai Chi, Chi Gong, MMA, Jeet Kune Do, shootfighting, Ninjutsu etc.

A brief guide to the types of martial arts is provided below:-

  • Karate one of the striking styles is quite famous worldwide is important both for men and women to protect themselves against opponents. The use of weapons is also taught along with using punches, knees, elbows, open hand strikes, etc.
  • Krav Maga is another martial art type which is used by Israeli Defense forces and is taught to the Israeli police as well. Imi Lichtenfeld was the creator of the Krav Maga. Attacking simultaneously and defending oneself, striking till the opponent becomes unable to attack back and simple repeatable strikes are some of the features of Krav Maga.
  • Jujutsu dates back to the Muromachi period which is the oldest martial art type or style that is focused on lightly armed or unarmed persons to defeat a heavily armed attacker. This is ground fighting styles of martial arts that teaches to take an opponent to the ground. Araki Ryu, Daito-Ryu Aiki-jujutsu, Hontai Yoshin Ryu are some of the sub-styles of Jujutsu.
  • The takedown is the main focus in throwing or takedown types of martial arts. Aikido, Judo Hapkido and Shuai Jiao are examples of takedowns. Judo is an Olympic sport known to everyone. Judoka is the one who practices judo. Attackers carrying weapons are defeated by judo practitioners who employ hold on the attackers. Judo-do and Kosen Judo are sub-styles of Judo.

Also read: Why are more people learning Self Defense in Toronto?

Filipinos used the kali style of martial arts to defend themselves against invaders. It is believed to be the most efficient way to defend. It at times results in killing the opponent as weapons are used.

self-defense-for-women

Everything You Need to Know About Self Defense for Women

With increasing rates of crimes against women self-defense for women has become mandatory. The attacks that women experience are similar to the ones that are faced by men and to defend against it, there are techniques women could apply for self-defense. These techniques are effective and must be practiced to avoid any mishap in the process.

Why is self-defense for women important?

Suppose you are out late, walking on the streets alone and, carrying bags, with less light to show you the path and suddenly, someone clamps your waist tightly. Do you know what should be done? Resistance required for attacks can be verbal or physical to avoid mishaps and any further injury. Life is precious and to make it more beautiful, staying safe is a top priority.

Are there any rules that must be known?

Some signs warn a person or woman about an assault. Self-defense for women training classes teaches everything right from knowing the vulnerable areas to target during an attack to building confidence in applying those skills to knowing the danger to empower themselves in the world today. Knowing the weak areas of a man is very important to weaken the attacker. Irrespective of the attacker being tough and heavy, this knowledge helps to be on the safer side.

Some of the techniques are noted below that are very effective and simple for self-defense for women:-

  • Hitting the attacker with your head on his nose and making a fist to keep enough distance between the two.
  • Targeting Adam’s apple or between the collarbones with fist or fingers is another way to weaken the attacker as it will make him unable to come to senses easily.
  • Groin kick makes attackers impossible to move. This can be bet applied when the attackers come from the front.
  • Unarmed and armed self-defense for women both is important and one must be aware of principles to make use of them.

A good teacher or coach helps in bringing up a learner to understand each one’s weaknesses and strengths. There are different types of attackers and opponents based on that difference, strategies are developed which must be known. Stopping an attacker before they hit is crucial to avoid severe injuries or assault.

self-defence-techniques

Krav Maga Maleh – A New Era of Self Defense Technique

Today it is essential to know how to react to dangerous situations to keep you safe. Self-defense is the act of defeating an attacker, regardless of their physical strength, and without using weapons. It is not based on force but speed and boldness in situations of danger or threat. If you are in martial arts or combat sports classes, ask your teacher to teach you self defence techniques and keys.

The following are the best self-defense tips and techniques that can help you if you receive an attack or are under any threat:

Use the correct weapons: If you are going to hit to defend yourself, do it with the hardest parts of the body: knees, elbows. Women have the sharpest bones than a man, and with these parts of the body, you have more chance of cutting the other. If you have any blunt or sharp objects at hand, it is also valid.

Measure distances well: If you are at a long distance, kick it. At a medium distance, you can hit her knees or fist bumps. At close range, even when the aggressor comes over you, use your elbows – the tip of the elbow is very hard, and well used can even cut the skin of your opponent.

It gives precise blows: The areas of the body that you should hit are the chin, throat, solar plexus, and genitals. A nudge on the face, a knee in the pit of the stomach or on the genitals are blunt blows that can immobilize the opponent for the short time you need to flee. You don’t need to use as much force as you do.

Take care of your peripheral vision: Even if you have dominated your aggressor, you must remain attentive to what is happening around you, because it may be accompanied. If you see that there is someone else involved in the attack, try to put all the aggressors within your field of vision.

Use your car or house keys: An excellent self-defense movement at self defence classes is that you hold your keys in a position of self-defense, that is, put the keys between your fingers as if they were a mitten. It may seem unusual, but it will be very useful when you require self-defense against aggression.

Remember that self-defense is an intelligent adaptation to situations that put you in danger, it is not necessary to know martial arts to learn to defend yourself.

Krav Maga Maleh brings to you a wide array of Self Defense Technique, fitness programs, kickboxing and many more. We solely intend to prepare anyone to defend themselves irrespective of the situation. Thus, we have divided our programs into three sections. The sections include Adult, Youth, and Kids. We make sure that our trainees learn the best movements and stay fit.

Self Defence Technique for the Adults

Learning to defend own selves is not our only priority. We also make sure that our trainees are in good shape. Thus, our classes consist of cardio and core fitness training along with various exercises.

Self Defence For the Youth

Youth is the time when everyone runs out of patience. So, our lessons also include the methods to build up patience. We also teach how Self Defense Technique to tackle the verbal assaults utilizing a special philosophy.

Self Defence For Kids

This program is fun and encouraging for kids aged between 7 and 12. We make sure that the kids are ready to confront certain situations with advanced Self Defence Technique.

For the Women – Women Self Defense

Women are taught advanced and effective techniques to defend themselves in risky situations. We don’t want them to take anything for granted, but to stand and fight back.

What is so special about Krav Maga Toronto?

The Krav Maga method is all about focus and discipline. It leverages human reflexes. So, we have maintained the ambiance of our classes to imbibe the focus, determination, calmness, and strength that it requires.

Within a few months, our students learn the basic self-defense skills and this lays a strong foundation and makes it easier for them to learn.

If it is the Krav Maga costs that you are worried about, then there is nothing to worry about. We have a reasonable package for everyone.

krav-maga-training-classes

5 reasons why you should enroll in Krav Maga Training classes today

Krav Maga is a self-defense system created based on street fighting skills of the Hungarian-Israeli martial artist Imi Lichtenfeld. He used it to defend the Jewish quarter where he lived against the fascist Germany groups of the thirties. The basic principle of krav maga training is to give your opponent as much damage as possible to finish the fight in the shortest possible time.

Here are the reasons :

It will make you someone strong: Nothing increases your confidence and testosterone levels like knowing you’re ready for anything. Very few people have any form of self-defense or fighting training. So when a problem happens and everyone else loses their calm and nerves, you will stay calm. If the situation occurs, you are ready.

It is practical and intuitive: Most martial arts are very ritual based, and as a result, they often incorporate different forms or strange techniques. Krav Maga for beginners is different. Brutal efficiency is the only concern. For this reason, many of the punches and defenses use the same basic movement (for example, the crotch blow and many of the defenses against punches and knives). On the other hand, all techniques are built on the body’s instincts (for example, bringing the hands to the neck to defend strangulation).

It is a great exercise: Between the exercises themselves and the conditioning, a training hell is guaranteed. Three minutes throwing punches or knee punches is exhausting. The same goes for three minutes of burpees. The level 1 Krav test will be the most intense physical event of your life. Three hours followed by blows, kicks, strangulation defenses and basic work, and then finish off with standing and ground fighting against 4 or 5 more students, no kidding. Many consider themselves to be in great shape and almost all of them vomit or get dizzy on many occasions.

Relieves stress: Of course, the same goes for most workouts, but hitting a shield kicking, or throwing your training partner to the ground is a game that is at another level.

It is the perfect hobby: You will reach your first class without any idea of ​​how to throw a suitable punch. After a couple of weeks, you will think that you are John Wick or Jason Bourne. After 6 months you will realize everything you have advanced. Experiencing this progress is very satisfying.

It is obvious that taking Krav Maga and self-defense classes have many benefits.

krav maga fitness program

Start your self-defence lesson with krav maga for beginners

Whatever the level of knowledge you may have, we all start somewhere as a beginner. Even the expert or the person who is the best in a field also started as a beginner once before. No exception applies to self-defence learning. Krav maga for beginners is a program that makes krav maga easy and interesting for beginners. If you want to safeguard yourself from sudden attack and assault, you must learn krav maga for beginners. At Krav Maga Maleh you can learn Krav Maga for beginners, no matter what level you are.

 training for krav maga

There is no age limit to learn Krav Maga for beginners

‘’Better Late than Never’’ as they say. It is very true in any sphere of learning. In terms of learning self-defence, age is just a number. Just as the attacker hardly differentiates between old or young, so does learning self defence to secure yourself in any situation can be learned at anytime. It doesn’t matter if you a man or woman, old or young, everyone can learn Krav maga for beginners to feel safe outside on the streets. In Krav Maga Maleh we provide krav maga for beginners for seniors and retired people too!

 

You will notice positive changes after starting krav maga training.

After leaning krav maga for the first few weeks you will notice some positive changes in your body and mind. You will feel stronger and healthier than ever before in your life.

  • First of all your appetite will increase with continuous training.
  • Secondly, your muscles will become more flexible. Your muscle will react more efficiently.
  • Your physical strength will increase to a great extent.
  • Your bad habits will start to fade away.

 

Your muscles will get stronger with krav maga training.

Strong muscles and bones contribute to overall physical stoutness. Krav Maga training impacts your bone and muscle in a positive way. The human body is composed of many muscle groups. These muscle groups work together to make you more responsive in danger. Some of the muscles including:  hamstrings, quadriceps, calves, biceps, triceps, abs, forearm and shoulders are particularly important for your physical strength. By learning krav maga for beginners you can strengthen these muscles and make yourself ready to defend yourself.

Krav maga Maleh makes Krav Maga for Beginners easy, interserting and affordable

There are different krav maga training centers in Toronto that offer Krav maga training for beginners. At Krav Maga Maleh we are of the mindset that students must always be engaged and have fun! Knowing the purpose of what you learn will motivate you to learn it! Our instruction is interesting, energetic, engaging and easy. We also offer self-defence counsel along with training at a very affordable cost here in Toronto.

krav maga for women

Self-defence techniques for self-empowerment

The world is, unfortunately, not always safe. Behaviours like bullying, assault and theft are very frequent all around. You can not always count on the police to come and rescue you in time. By the time the police arrives, you can get hurt or be injured. The silver lining against such ominous events is self-defence. Self-defence can save you from unforeseen dangers, anytime anywhere. By learning self-defence techniques you can safeguard yourself from sudden dangers. Different types of self-defence techniques can be learned as well to enhance your confidence, for example: Brazilian Jiu Jitu program, Kickboxing, Judo, Karate, and so many others. In Krav Maga Maleh we will teach you the proper way of learning self defense, and we also special Brazilian Jiu Jitu and kickboxing classes that put an emphasis on proper sparring technique too.

 free hand krav maga

Brazillian Jiu Jitu gives you confidence against a bigger and stronger opponent.

Brazillian Jiu Jitu is a form of martial arts or combat force that primarily focuses on ground fighting. Brazillian Jiu Jitu is conceptualized on Kodokan judo system. It is actually an improvised version of judo. The focus of Brazillian Jiu Jitu is taking the fight to the ground and then using your joint locks and chokeholds to defeat your opponent. It is a very useful self-defence technique too. No matter how big, strong and heavy is the attacker, you can tackle that with Brazillian Jiu Jitu. At Krav Maga Maleh we offer Brazilian Jiu Jitsu classes too.

 

Kickboxing, the best stand up self-defence technique

Unlike Brazillian Jiu Jitu, kickboxing is a stand-up self-defence technique. In the inception, it was purely a combat sports where the participants used to kick and punch to defeat others. Eventually with some modification, it has been reduced to a self-defence technique. Just think of any situation where you are dominating the attacker by punches and kicks. For that, you need to learn from the best training center. At Krav Maga Maleh we offer Kickboxing glasses with a strong focus on proper sparring technique.

In learning self-defence techniques you will also achieve good health and a strong mind

Apart from getting the upper hand of your attacker, learning self-defence techniques brings confidence and helps to build a healthy physique. As you practice the movements, the processing speed of the brain increases several times. You begin to think and understand things better than before. After a few weeks, you emerge as a completely new person internally and externally.

 

With Krav Maga Maleh you will feel safe again.

Learning self-defence techniques is next to basic needs. To live a free life where you can go anywhere and anytime, you must learn self-defence techniques to maintain your safety. In Krav Maga Maleh you will have the opportunity to learn many other self-defence techniques along with the aforementioned principles from the most proficient and experienced trainers in this field.

trainer

Martial arts Krav Maga an infallible self-defence measure

The modern world is more concerned about safety and security than any other matters, be it matters of national security or the safety of one’s self. Odd incidents happen by feats and starts when personal safety issue stands apart. It is time to learn self-defence for personal protection. So the learning of martial arts has become a rising trend among people. Krav Maga, another self-defence measure, originated with the Israeli military department. Martial Art Krav Maga is the unique shield that can protect you anywhere, anytime. Krav Maga Maleh is the best place for you to learn about Krav Maga and its defensive techniques.

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Not only self-defence but also for fit and sound health

Undoubtedly martial art krav maga is a capable self-defence measure. Apart from its self-defence purpose, people can learn it to keep fit and have sound health. Even the persons of an elderly age should learn martial art krav maga to live a healthy life.

Should be mandatory for children and young

Parents should have their children learn Martial arts krav maga to serve two purposes at the same time.

  • First of all, they can learn martial art krav maga easier and faster at a younger age because they are more flexible. These techniques are also going to help them for the rest of their life.
  • Secondly, they will grow stronger and fitter learning martial art krav maga.

Successfully cures bone and muscle problems

People go to clinics with bone and muscle problems. After that, they are prescribed with surgeries and other gruesome steps. But you can try martial arts krav maga to settle minor bone and muscle problems.

Different martial art types.

Different types of martial arts forms can be learned in martial arts training centre. There are Brazilian Jiu Jitsu Program, kickboxing program, krav maga for kid program, jujutsu, Judo, Taekwondo and so many forms of martial arts. You can learn according to your wish.

Krav Maga Maleh with most experienced and professional trainers for Martial Art Krav Maga

When there is the question of safety and self-defence you must not compromise with that. You must take Martial arts krav maga learning from the best learning centre. Only Krav Maga Maleh provides the training by the most experienced and professionals trainers here in Toronto.

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Krav Maga is a real life self-defense system that anyone can learn. It was originally developed for the Israeli Defense Forces (IDF) and later adapted for civilian and police use.

Krav Maga Maleh

Office Address:
1140 Sheppard Ave West, Unit 3, North York, ON, M3K 2A2

Call Us:
Tel.: 647-460-4104
E-mail Us:
info@kravmagamaleh.ca

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