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Benefits of Nutritarian Eating for Posener’s Personal Training Vancouver

Benefits of Nutritarian Eating for Posener’s Personal Training Vancouver

Personal Training Vancouver

Personal Training Vancouver

 

Healthy living requires some commitments and disciplines by denying yourself of some of your favourite foods. Many of us are involved in a kind of intermittent fasting to discipline our body in a view to achieve some health results. Intermittent fasting can be viewed as a period of your last meal of a day to your first meal of the next day.

Just like the real fasting, there are different methods of intermittent fasting. You can decide to be eating only high-density earth grown foods to enjoy the benefits associated with it. This is where the word “nutritarian” comes into play. The idea of giving a break to some unhealthy foods and take up high-density earth grown vegetarian foods or plant-rich foods to help you balance your hormones and improve your overall healthy living is known as nutritarian lifestyle.

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Who is a nutritarian?

A nutritarian is a person who takes a diet program that involves eating high-density micronutrient foods. A nutritarian disciplines his/her to eating the diet rich in nuts, fruits, seeds, vegetables, mushrooms, onions, berries, beans, whole grains, and specifically eating leafy greens which are highly nutrient-dense foods.

Ninety percent of nutritarian diet is from the above listed foods but with little or no dairy. Nutritarian diet has been attributed to viable weight loss, enhanced immunity against any form diseases, as well as improving the quality of life by feeding your body with high-nutrient and delicious foods.

 

Some Fundamentals of Nutritarian Diet

There are many basics of nutritarian diet available based on individual nutritionist. However, below is just a suggestion for a better understanding of nutritarian diet:

  • Consume a large quantity of salad daily as your major dish.
  • Consume at least a half or a full cup of beans daily as you may wish, but preferably in the range.
  • Consume a double-sized serving cup of moderately steamed green vegetables daily.
  • Consume not less than 1 ounce of seeds and nuts and daily. In the case of the male, consume 1.5 ounces.
  • Consume onions and mushrooms daily.
  • Consume 3 fresh fruits daily. Try to vary the fruit.

Benefit of Nutritarian Diet

The benefits of nutritarian diet cannot be over-emphasized in healthy living. Clinical studies have shown that high micronutrient diet had contributed significantly to the reduction in overeating behaviors and food cravings attitudes. Apart from these observations, what do you think may also happen if you adopt nutritarian diet today? Below are the health benefits of nutritarian diet:

  • The rate of diseases such as dementia, heart disease, cancer, and stroke will be cut up to 80%.
  • Calorie counting will stop suddenly.
  • Nutritarian diet boost your immune system
  • There will be no more feeling hungry in between meal
  • It detoxifies your body and burns out fat to prevent obesity.
  • You are systematically consuming delicious foods that are anti-cancer in nature.
  • It keeps you healthier with energy even as you age.
  • Your health crisis may come to an end; thereby saving you huge cost on medical expenses.
  • You will achieve a perfect weight while keeping you stronger.

Conclusion

Taking high-density earth-grown vegetarian foods as your intermittent fasting method give you the excellent health benefits you may think of. High-density earth-grown vegetarian food system is not the only ends mean to your health; however, nutritarian diet also boosts your health and as well enhances vitamin B12 levels, vitamin D, consumption of higher fibre, intake of enough omega-3 and also reduction in calories, glycemic, and sodium consumption.

In summary, nutritarian diet is an eating method that enhances your good health, boosts your immune system, and helps you maintaining ideal weight.

 

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10 Benefits of Intermittent Fasting: Personal Training Vancouver

10 Benefits of Intermittent Fasting: Personal Training Vancouver

 

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Personal Training Vancouver

 

10 Evidence-Based Health Benefits of Intermittent Fasting – Personal Training Vancouver

Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting.

Numerous studies show that it can have powerful benefits for your body and brain.

Here are 10 evidence-based health benefits of intermittent fasting.

1. Intermittent Fasting Changes The Function of Cells, Genes and Hormones

When you don’t eat for a while, several things happen in your body.

For example, your body initiates important cellular repair processes and changes hormone levels to make stored body fat more accessible.

Here are some of the changes that occur in your body during fasting:

  • Insulin levels: Blood levels of insulin drop significantly, which facilitates fat burning.
  • Human growth hormone: The blood levels of growth hormone may increase as much as 5-fold  Higher levels of this hormone facilitate fat burning and muscle gain, and have numerous other benefits.
  • Cellular repair: The body induces important cellular repair processes, such as removing waste material from cells .
  • Gene expression: There are beneficial changes in several genes and molecules related to longevity and protection against disease .

Many of the benefits of intermittent fasting are related to these changes in hormones, gene expression and function of cells.

BOTTOM LINE:When you fast, insulin levels drop and human growth hormone increases. Your cells also initiate important cellular repair processes and change which genes they express.

2. Intermittent Fasting Can Help You Lose Weight and Belly Fat

Many of those who try intermittent fasting are doing it in order to lose weight .

Generally speaking, intermittent fasting will make you eat fewer meals.

Unless if you compensate by eating much more during the other meals, you will end up taking in fewer calories.

Additionally, intermittent fasting enhances hormone function to facilitate weight loss.

Lower insulin levels, higher growth hormone levels and increased amounts of norepinephrine (noradrenaline) all increase the breakdown of body fat and facilitate its use for energy.

For this reason, short-term fasting actually increases your metabolic rate by 3.6-14%, helping you burn even more calories.

In other words, intermittent fasting works on both sides of the calorie equation. It boosts your metabolic rate (increases calories out) and reduces the amount of food you eat (reduces calories in).

According to a 2014 review of the scientific literature, intermittent fasting can cause weight loss of 3-8% over 3-24 weeks. This is a huge amount.

The people also lost 4-7% of their waist circumference, which indicates that they lost lots of belly fat, the harmful fat in the abdominal cavity that causes disease.

One review study also showed that intermittent fasting caused less muscle loss than continuous calorie restriction.

All things considered, intermittent fasting can be an incredibly powerful weight loss tool. More details here: How Intermittent Fasting Can Help You Lose Weight.

BOTTOM LINE:Intermittent fasting helps you eat fewer calories, while boosting metabolism slightly. It is a very effective tool to lose weight and belly fat.

3. Intermittent Fasting Can Reduce Insulin Resistance, Lowering Your Risk of Type 2 Diabetes

Type 2 diabetes has become incredibly common in recent decades.

Its main feature is high blood sugar levels in the context of insulin resistance.

Anything that reduces insulin resistance should help lower blood sugar levels and protect against type 2 diabetes.

Interestingly, intermittent fasting has been shown to have major benefits for insulin resistance and lead to an impressive reduction in blood sugar levels.

In human studies on intermittent fasting, fasting blood sugar has been reduced by 3-6%, while fasting insulin has been reduced by 20-31%.

One study in diabetic rats also showed that intermittent fasting protected against kidney damage, one of the most severe complications of diabetes.

What this implies, is that intermittent fasting may be highly protective for people who are at risk of developing type 2 diabetes.

However, there may be some differences between genders. One study in women showed that blood sugar control actually worsened after a 22-day long intermittent fasting protocol.

BOTTOM LINE:Intermittent fasting can reduce insulin resistance and lower blood sugar levels, at least in men.

4. Intermittent Fasting Can Reduce Oxidative Stress and Inflammation in The Body

Oxidative stress is one of the steps towards aging and many chronic diseases.

It involves unstable molecules called free radicals, which react with other important molecules (like protein and DNA) and damage them.

Several studies show that intermittent fasting may enhance the body’s resistance to oxidative stress.

Additionally, studies show that intermittent fasting can help fight inflammation, another key driver of all sorts of common diseases.

BOTTOM LINE:Studies show that intermittent fasting can reduce oxidative damage and inflammation in the body. This should have benefits against aging and development of numerous diseases.

5. Intermittent Fasting May be Beneficial For Heart Health

Heart disease is currently the world’s biggest killer.

It is known that various health markers (so-called “risk factors”) are associated with either an increased or decreased risk of heart disease.

Intermittent fasting has been shown to improve numerous different risk factors, including blood pressure, total and LDL cholesterol, blood triglycerides, inflammatory markers and blood sugar levels.

However, a lot of this is based on animal studies. The effects on heart health need to be studied a lot further in humans before recommendations can be made.

BOTTOM LINE:Studies show that intermittent fasting can improve numerous risk factors for heart disease such as blood pressure, cholesterol levels, triglycerides and inflammatory markers.

6. Intermittent Fasting Induces Various Cellular Repair Processes

When we fast, the cells in the body initiate a cellular “waste removal” process called autophagy (724).

This involves the cells breaking down and metabolizing broken and dysfunctional proteins that build up inside cells over time.

Increased autophagy may provide protection against several diseases, including cancer and Alzheimer’s disease.

BOTTOM LINE:Fasting triggers a metabolic pathway called autophagy, which removes waste material from cells.

7. Intermittent Fasting May Help Prevent Cancer

Cancer is a terrible disease, characterized by uncontrolled growth of cells.

Fasting has been shown to have several beneficial effects on metabolism that may lead to reduced risk of cancer.

Although human studies are needed, promising evidence from animal studies indicates that intermittent fasting may help prevent cancer.

There is also some evidence on human cancer patients, showing that fasting reduced various side effects of chemotherapy.

BOTTOM LINE:Intermittent fasting has been shown to help prevent cancer in animal studies. One paper in humans showed that it can reduce side effects caused by chemotherapy.

8. Intermittent Fasting is Good For Your Brain

What is good for the body is often good for the brain as well.

Intermittent fasting improves various metabolic features known to be important for brain health.

This includes reduced oxidative stress, reduced inflammation and a reduction in blood sugar levels and insulin resistance.

Several studies in rats have shown that intermittent fasting may increase the growth of new nerve cells, which should have benefits for brain function.

It also increases levels of a brain hormone called brain-derived neurotrophic factor (BDNF), a deficiency of which has been implicated in depression and various other brain problems.

Animal studies have also shown that intermittent fasting protects against brain damage due to strokes.

BOTTOM LINE:Intermittent fasting may have important benefits for brain health. It may increase growth of new neurons and protect the brain from damage.

9. Intermittent Fasting May Help Prevent Alzheimer’s Disease

Alzheimer’s disease is the world’s most common neurodegenerative disease.

There is no cure available for Alzheimer’s, so preventing it from showing up in the first place is critical.

A study in rats shows that intermittent fasting may delay the onset of Alzheimer’s disease or reduce its severity.

In a series of case reports, a lifestyle intervention that included daily short-term fasts was able to significantly improve Alzheimer’s symptoms in 9 out of 10 patients.

Animal studies also suggest that fasting may protect against other neurodegenerative diseases, including Parkinson’s and Huntington’s disease.

However, more research in humans is needed.

BOTTOM LINE:Studies in animals suggest that intermittent fasting may be protective against neurodegenerative diseases like Alzheimer’s disease.

10. Intermittent Fasting May Extend Your Lifespan, Helping You Live Longer

One of the most exciting applications of intermittent fasting may be its ability to extend lifespan.

Studies in rats have shown that intermittent fasting extends lifespan in a similar way as continuous calorie restriction.

In some of these studies, the effects were quite dramatic. In one of them, rats that fasted every other day lived 83% longer than rats who weren’t fasted.

Although this is far from being proven in humans, intermittent fasting has become very popular among the anti-aging crowd.

Given the known benefits for metabolism and all sorts of health markers, it makes sense that intermittent fasting could help you live a longer and healthier life.

*** My personal opinion based on my comprehension is that it may not be good for everyone…. Ie.. very competitive fighters ( or used sparingly), pregnant woman, women with fertility issues.. and perhaps others…. ****

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6 Basic Guidelines for the Nutritarian Diet: Personal Training Vancouver

6 Basic Guidelines for the Nutritarian Diet: Personal Training Vancouver

 

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Excerpted from The End of Dieting: How to Live for Life* by Joel Fuhrman, MD. © 2014 HarperOne, reprinted by permission. Everybody can do this, and here’s the plan. But remember: These are just general guidelines; you don’t have to follow them precisely. For example, you can go above or below the general serving recommendations depending on your height and degree of physical activity or exercise. A world-class athlete may need triple the calories of a sedentary office worker. To call yourself a nutritarian, follow these six basic guidelines:

1. Eat a large salad every day as your main dish.

Spinach, chickpea, and artichoke saladThis salad should include lettuce, tomatoes, shredded onion, and at least one shredded raw cruciferous vegetable, such as chopped kale, red cabbage, nappa cabbage, arugula, watercress, or baby bok choy.

Use a variety of greens, including romaine, mixed greens, mesclun mix, arugula, baby spinach, Boston lettuce, and watercress. For added veggies, choose from red and green bell peppers, cucumbers, carrots, bean sprouts, shredded red or green cabbage, chopped white and red onions, lightly sautéed mushrooms, lightly steamed and sliced zucchini, raw and lightly steamed beets and carrots, snow peas, broccoli, cauliflower, and radishes. I often add some frozen peas and beans to my salads too.

Add a healthy dressing (one that is nut and seed based). I usually make a huge salad, share it with family members, and have enough left over for later in the day or the next day. Remember, for superior health, the green salad is the main dish, not the side dish.

 

2. Eat at least a half cup, but preferably closer to 1 cup, of beans a day.

Quick black bean and sweet potato chili recipeThis means eating a bean burger, a bean loaf, or a veggie-bean soup or putting beans on your salad or in a stew or chili in the evening. In our household, we almost always make a giant pot of veggie bean soup once a week. After eating the soup that day, I portion it into eight containers and refrigerate or freeze it so I can take it to work with me or use it when I need it. Quick tip: Use some of the soup you made as a unique salad dressing base by adding some flavored vinegar and nuts. Blend in a high-powered blender until smooth.

3. Eat one large (double-size) serving of lightly steamed green vegetables a day.

Simple Garlicky Greens

This means a bowl of asparagus, chopped kale with a delicious mushroom/onion sauce, green beans, steamed zucchini, bok choy, artichokes, cabbage, or collard greens. Don’t overcook greens; thirteen minutes of steaming is plenty. The longer you cook them, the more micronutrients you burn off, which wastes the effects of phytochemicals. Green vegetables need to be fully chewed (to the consistency of nearly liquid in your mouth) for you to fully benefit from their anticancer phytonutrients.

4. Eat at least 1 ounce of nuts and seeds per day if you’re female and at least 1.5 ounces of nuts and seeds per day if you’re male.

Oatmeal with nuts and dried fruitsRemember, don’t use nuts and seeds as snacks. They are the healthiest way to take in fat with meals and demonstrate a powerful effect on extending the human lifespan. The fat from nuts and seeds, when eaten with vegetables, increases the phytochemical absorption from those veggies. That’s why I typically recommend that nuts and seeds be part of your salad dressing, too. Also, at least half of this intake should be from walnuts, hemp seeds, chia seeds, flaxseeds, and sesame seeds because they have unique protective properties, such as lignans and omega-3 fatty acids.

Eating 3 to 4 ounces of nuts and seeds a day isn’t too much if you’re active and slim. There’s no problem with eating even more than 4 ounces of nuts and seeds per day if you’re an avid exerciser or athlete who needs the calories. I have worked with professional football players and Olympic skiers who follow this diet style; obviously, they need lots more seeds and nuts, and other food too.

Eat nuts and seeds raw, or just lightly toasted, because the roasting process alters their beneficial fats. Commercially packaged nuts and seeds are also frequently cooked in oil and are heavily salted. If you want to add some flavor, lightly toast seeds and nuts in a toaster oven on one low toasting cycle. This doesn’t deplete their beneficial properties. Don’t toast to the point of dark browning, however, as this can cause carcinogenic compounds called acrylamides to be formed. You can also bake them in a 250˚F oven for about fifteen minutes, or until very lightly browned.

5. Eat mushrooms and onions every day.

Easy vegan mushroom gravyBoth mushrooms and onions have powerful anticancer benefits. Mushrooms are better eaten cooked because some mushrooms contain a mild carcinogen called agaritine. It is gassed off during cooking.

Only the Agaricus genus of mushrooms—which includes the common white, brown, button, cremini, and portobello mushrooms—contains agaritine. Shiitake, chanterelle, enoki, morel, oyster, and straw mushrooms belong to different genera that don’t contain agaritine. But they should also be cooked to reduce the risk of any potential contamination with microbes.

It’s still not entirely clear whether agaritine is a health risk, but play it safe and cook most of your mushrooms with your other vegetables, or water-sauté them in a wok or other pan. Keep a container of cooked mushrooms in your fridge to add to salads and vegetable dishes regularly.

6. Eat three fresh fruits a day.

Winter fruits - grapes, oranges, pearsFresh fruits aren’t just nutritious and delicious, they also protect against disease. The phytochemicals in fruits have anticancer effects, and berries have even been shown to protect the brain from dementia in later life. Try to eat one serving of berries or pomegranate a day as part of your total fruit intake.

When eaten with a meal, vegetables dilute and slow your body’s absorption of glucose and fructose, so it’s best to eat fruit as part of your vegetable-based meal, either mixed in with your salad or as a dessert. If you’re physically active, you can certainly eat more than three fruits a day, but it’s still best to avoid fruit juice and too much dried fruit, such as dates, raisins, figs, and prunes, because they are calorically dense and could elevate your blood sugar if you eat them in large amounts.

When making a recipe or dessert that contains dried fruit for flavor and sweetness, limit the amount to 2 tablespoons per serving. That means one Medjool date or two Deglet Noor dates per dessert serving; otherwise, you could be consuming too much simple sugar.

That’s it. Six simple guidelines to follow. That’s not so difficult to do, is it? Can you imagine what would happen if everyone in the United States followed these guidelines?

  • We would stop the healthcare crisis in its tracks and save billions of dollars on medical expenses.
  • We would save millions of lives from premature death.
  • We would reduce rates of heart disease, stroke, dementia, and cancer by more than 80 percent.
  • We would have less crime, and a more successful, intelligent, and productive workforce.
  • We would have many fewer people in nursing homes, fewer stroke victims, and fewer elderly people suffering from dementia and unable to enjoy life.

Nutritarian Daily Checklist (Make copies of this chart and check off each point each day.

  • Eat a large salad as the main dish for at least one meal.
  • Eat at least a half cup, but preferably closer to 1 cup, of beans.
  • Eat one large (double-size) serving of steamed green vegetables.
  • Eat at least 1 ounce of nuts and seeds if you’re female and at least 1.5 ounces of nuts and seeds if you’re male. Half of them should be walnuts, hemp seeds, chia seeds, flaxseeds, or sesame seeds.
  • Eat some cooked mushrooms and raw and cooked onions.
  • Eat at least three fresh fruits.

Visit Joel Fuhrman on the web at Dr. Fuhrman.

 

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Plant power by Nava Atlas - cover

8 Steps to a Nutritarian Lifestyle: Personal Training Vancouver

8 Steps to a Nutritarian Lifestyle: Personal Training Vancouver

 

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Personal Training Vancouver

 

You chose to follow the Nutritarian diet because you made the logical decision to obtain the best health possible. You have learned that drugs, surgery and medical care are insufficient to protect you against a medical tragedy. You Eat to Live to avoid the need for medicines, to avoid the need for medical intervention, to avoid invasive surgery, and to avoid the medical tragedies that are so prevalent in our society. You decide to Eat for Health because you realize life is valuable and worth living fully, with your full mental faculties and physical abilities maintained into your later years.

However, for most of us, there is a catch, an internal conflict —we want to be healthy, but there is some pleasure seeking part of us that operates without regard to the consequences. At times, we give into an inner voice that says it is okay to eat foods that we know are a bad choice.

Giving up unhealthy foods that you like, along with the difficulties of change, can derail your best intentions to establish a healthy diet and live the Nutritarian lifestyle. The key is to learn about the importance of a healthy diet and “practice” by eating healthy foods until you instinctually prefer them.

These concepts are explained in more detail in The End of Dieting. All of my books stress a Nutritarian life, and all are all great reads; each one has its own emphasis. For instance, if you prefer to ease into living the Nutritarian lifestyle Eat for Health outlines a gradual process to preferring this health-promoting diet.

The following 8 vital guidelines are key to adapting the Nutritarian lifestyle:

1. Understand food addiction/cravings

Learning all about food addiction and cravings is crucial to being able to make dietary changes. You know that your diet and health are important, but your primitive brain doesn’t want you to change. Your primitive brain will always want you to avoid discomfort, and because changing to a healthier diet creates both emotional anxiety, and even physical discomfort (or withdrawal); your decisions may be influenced by your primitive brain’s subconscious desire to avoid this discomfort.

Your primitive brain may be looking for excuses and rationalizations to explain why making a significant diet change is too difficult or just not for you. This primitive portion of your brain can be your body’s worst enemy.

You have to learn about the addictive nature of processed foods and make a commitment to avoid them for a period of time to break free of this addiction. The only way that works is to let no excuse stand in your way. If you feel poorly for a few days as you improve your diet that is perfectly normal and should not undermine your commitment. Your feeling poorly is your body detoxifying, which supports the idea that you need to get your body healthier. If your body were truly healthy, it would not feel crappy when changing over to a health-supporting diet. There is a solution for every potential obstacle when you allow yourself to look for it.

2.Understand the concept of nutrient density

What makes my dietary advice unique is that it is focused on quality, not quantity. It focuses on the type of foods you eat. Its most important nutritional concept is:

H=N/C

Health = Nutrients/Calories

For excellent health and life expectancy, concentrate on consuming foods that contain a lot of micronutrients and fewer calories. Micronutrients are vitamins, minerals, and phytochemicals; they do not contain calories, but they have vital functions in the body. Calories come from fat, protein and carbohydrates. You want to take in the foods that contain the most micronutrients per calorie. You want to get the most nutrient bang for each caloric buck. When you eat this way, calorie-counting no longer matters.

High micronutrient foods come straight from nature; whole plant foods, such as vegetables, fruit, seeds, nuts and beans, should be the basis of a healthy, anti-cancer diet. Without adequate micronutrients, food cravings, discomfort, and the demand to over-consume calories can be overwhelming and derail any effort to lose weight or eat healthfully.

3.Reroute your thinking

Your brain also wants to avoid being different from others in your social circle. Ask yourself, and honestly answer, “Am I afraid to be different?” Am I engaged in eating behaviors that are detrimental to my health?”

Unhealthy eating most likely is the norm with those around you, but you don’t have to follow the crowd. Be proud of yourself for being different than those practicing slow suicide with food. Learn as much as you can to understand the benefits of healthy eating. Gaining knowledge helps us change our behavior more easily.

My patients and the thousands of people who have read my books and articles are successful because they have become experts in nutrition as they follow my program. They know that heart disease, diabetes, and even cancers are mainly the result of poor diet and lifestyle choices, not primarily the result of genetics or aging. Once you truly understand the powerful effects—both positive and negative—that food can have on your body, you will feel empowered to eat healthfully and to stick with it.

4. Plan and Organize

The ability to make the right decisions consistently requires planning. You need time to prepare and organize your life so that you have good-tasting healthy foods around you at all times to lessen temptation. Creating a quick and simple weekly schedule will help you organize and utilize your time more efficiently. Make shopping lists. Cook enough for multiple meals each time so that you do not have to cook every day. Take advantage of time-saving foods like frozen vegetables and bagged salads.

Make sure to leave room for exercise, recreation, and spending time with family. The better you plan your schedule in advance, the easier it will be to adopt your new habits into your life.

5. Re-train your taste buds

You may have to try a new food 10-15 times before you begin to really like it, especially if your taste has been desensitized by the intense sweets and overly salted and processed foods that are the standard in the American diet, Like developing any new skill, it takes practice to begin to enjoy new foods

As you learn to enjoy the taste of healthy foods, your desire for unhealthy food will continue to lessen. Try new and different produce, for example dishes made with artichokes or exotic mushrooms, and experiment with different herbs, spices, and salt-free seasonings to create dishes that you love to eat. You will find lots of terrific recipes in my book the Eat to Live Cookbook and my other books, The End of Dieting and Eat for Health (which contains 150 recipes). My Member Support Center has a recipe database of over 1500 recipes.

6. Embrace your natural sweet tooth

Our natural sweet tooth has a purpose—sweets from fresh fruits and sweet vegetables provide us not just with carbohydrates for energy, but also with a large assortment of phytochemicals and other substances that prevent illness. Fruits make the best desserts. For example, try blending frozen berries and bananas with a little hemp milk and vanilla extract for a delicious and easy berry-banana ice cream.

7. Make the salad the main dish and eat lots of anti-cancer foods

Leafy greens are the foods with the highest nutrient to calorie ratio. Eat one large salad every day. You can do this right now. It can be your first step in obtaining great health. It is important that you use a healthy dressing to keep the salad healthy. I love to create delicious, healthful, nut-based salad dressings that taste so good you will not only enjoy salads, but you will also love the dressings! For those that don’t have the time to create a salad dressing, you might want to try some I’ve developed.

Be sure to use lots of onions, mushrooms, and beans in your cooking as they have powerful associations with lower rates of breast and colon cancer.

8. Avoid nutrient deficiencies

A blood test is the best way to know if you are not lacking in any important vitamin. No one diet can supply the optimal amount of nutrients for everyone, and individuals have different abilities to absorb certain nutrients. One of the most important deficiencies is Vitamin D, the sunshine vitamin. Over half of the world’s population is deficient in vitamin D.

A healthy diet can be sub-optimal in zinc, B12, iodine, Vitamin D and DHA for many people. If supplements are necessary, take the time to read all the ingredients. The problem is that most multivitamins and nutritional supplements contain dangerous forms of nutrients, such as folic acid and Vitamin A, which can increase one’s risk of cancer. Review my Vitamin Advisor for safe alternatives.

Life has so much to offer. My hope is to help you enjoy it to your maximum ability.

Joel Fuhrman, M.D. is a board-certified family physician, six-time New York Times bestselling author and internationally recognized expert on nutrition and natural healing, who specializes in preventing and reversing disease through nutritional methods. Dr. Fuhrman coined the term “Nutritarian” to describe his longevity-promoting, nutrient dense, plant-rich eating style.

For over 25 years, Dr. Fuhrman has shown that it is possible to achieve sustainable weight loss and reverse heart disease, diabetes and many other illnesses using smart nutrition. In his medical practice, and through his books and PBS television specials, he continues to bring this life-saving message to hundreds of thousands of people around the world.

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Testimonial of Ande for Heidi Vincent – Personal Trainer Vancouver

Testimonial of Ande for Heidi Vincent – Personal Trainer Vancouver

 

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Personal Trainer Vancouver

 

I met Heidi Vincent about 6 or 7 years ago as we were members of the same dojo, Posener’s Pankration MMA.  I joined the dojo as I had hit my mental overweight number (150 lbs) to lean out and learn some self defense skills. We sparred and trained together and she was always a great, fully participating partner. Always giving 100 %. I ended up leaving the dojo after moving farther away and had lost touch.

Until, one day, I needed to insure a vehicle for work. Our mobile agent was away so I decided to chance the insurance agency across the street. Lo and behold, Heidi worked there! We decided that we would meet up at lunch hour for a walk or a run or some sort of exercise. We had fun times creating gym equipment from truck accessories and parts! By this time I was headed in the opposite direction with my weight. I was underweight at about 115 lbs. I engaged Heidi’s personal training coach services to help me gain weight and muscle mass. I knew I couldn’t do it on my own. We worked together throughout the summer and I popped back up to about 125 lbs.

I was promoted at work and it impacted my schedule heavily. I was travelling a couple weeks a month and unable to keep a steady training schedule. After that I was moved to a new location and given a special project to manage. All through this Heidi would reach out with a message or a voicemail. Just checking in. I found it so thoughtful.

My special project quickly became a nightmare of excessive hours and short staffing. I was giving everything at work to try to keep this project together. The fact was, it impacted my mental and physical health severely. I was diagnosed with severe depression, acute anxiety and anorexia. I ended up taking disability leave. I had dropped to about 95lbs. I engaged Heidi’s services again to pack on some pounds.

Imagine me and my 90 lb self on that first Saturday. I could barely lift a 5 lb weight over my head.  Our first sessions were like, 3 reps and 2 sets before I couldn’t lift anymore. My core remained pretty good but I had lost a lot of stability and balance. So, we worked through it. All this time my mental state was deteriorating. I experienced a full blown panic attack in December 2017 and  another debilitating one in January 2018. My weight went sub 80 lbs and I was hospitalized for 18 days.

Heidi was always there with an encouraging text or call. She stopped and visited me in the hospital. Once I was stable, she organized a workout together. I wanted to work on me. I wanted to feel like I was doing something to get myself well. I was a basket case. She saw that and we tried a few sets but I was not able to push through. From there, she took my hand and we sat together and talked. Well. she talked and I cried. We did a little yoga. I cried. Then she had me just lay in Savasana, close my eyes and breathe. She held my hand and rubbed my arm while I bawled my eyes out. And I became calmer. She was the rock I needed right then and there and giant hugs filled with love and acceptance after. I am ever grateful as that day was the first real recovery day.

From there we have been working to pack on the mass. It’s slow going but I wouldn’t want to do it with anyone else. Heidi just makes me work and want to do better. Part of that is my own work ethic but she’s right there with me. Supporting me either physically and/or mentally. Catching me before I bail off the balance ball and laughing with me when she almost misses. I find I can be completely honest with her. She’s a great listener and gives well thought and sage advice. Most of all she is patient. She will push you but is very observant. If she sees you struggling she will step in with encouragement. She’d rather see me do 3 complete sets with 8 lbs than bump the weight up to 10 lbs and have me fail halfway through.

She knows my motivations. She knows she just has to say “I don’t know, do you think you can try this?”  and I’ll be right there to try my best. As you can tell, I’m a Heidi fan. I’m ever grateful and thankful to have her as part of my recovery team. She is an incredibly valuable member and my favourite!

Ande Van Der Weken – Testimonial for Heidi Vincent Personal Trainer Vancouver

Tessa Warkentin Testimonial for Heidi Vincent Personal Training Vancouver

Tessa Warkentin Testimonial for Heidi Vincent Personal Training Vancouver

 

Personal Training Vancouver

Personal Training Vancouver

 

“My experience with Heidi as a personal trainer was a very positive one. She was very motivating and positive, while demonstrating a professionalism that made me respect her greatly. Her range of knowledge was shown in the variety and quality of training she gave me. I was fairly nervous going into my personal training lessons because I was out of shape and unfamiliar with training in general. However, as soon as we began our first session she made me feel welcome and capable. Heidi pushed me to achieve a level I did now anticipate reaching. After our sessions I felt motivated and equipped to continue building my strength and capabilities in the gym. I would highly recommend Heidi to anyone looking to achieve higher physical and overall health goals.”

*** That is a fantastic testimonial for Heidi Vincent’s Personal Training

 

Here is Heidi’s website: —HV Ultimate Fitness and Nutrition  

Here is our philosophy:

 

Our Philosophy of Health, Fitness and Performance

Mission Statement : To bring out the best in our students/clients and ourselves mentally, physically and spiritually in the long term through health, fitness, mixed martial arts and personal development.

Our goal is to provide holistic approach to fitness, health and performance improvement. By working with an individual, we can design a balanced, comprehensive and specific program to develop the mind, body and spirit to the highest level.

Since lack of mental discipline, skills and knowledge are often the key factors in people not getting the results they desire, we will develop these essential skills with a variety of tools depending on the individual.

The name of the game is results. We will demonstrate results objectively with measurements, pictures, weight and body fat logs, objective performance measures ( ie. max weight lifted, max # of reps in a determined period of time of a particular exercise for a particular area and quality), and various endurance and strength tests.

 

We view the body as a temple and we want to promote clean habits and abstain or limit things that detract from our goals and potential.

 

 

Heidi Vincent: 1st session free for Personal Training Vancouver

Heidi Vincent: 1st session free for Personal Training Vancouver

 

Author: HV Ultimate Fitness & Nutrition

 

What’s in it for you – Personal Training?

 

My passion is to engage and challenge people to live healthy, more active lifestyles.

If you embrace yourself now and focus on improving your overall mental, physical, technical skills with a positive mindset and an openness to knowledge, you will be successful in evolution to your desired goal.

I have a tremendous passion to share the benefits of being fit; mentally & physically healthy. I love all things that will enrich life. I will meet you where you are at and bring you to the next level with your commitment to yourself and to my development program.

I can direct, assist and support you to achieve your goals and build the lifestyle and body you desire by overcome obstacles empowering the mindset and improving knowledge of a healthy, rounded lifestyle. Vitality, longevity and energy come through basic building blocks and consistent work toward a more elite athletic and nutritious lifestyle.

I offer indoor/outdoor training. I will train in Langley and in East Vancouver at Posener’s Pankration MMA Dojo. My training skills include High Intensity Interval Training (HIIT), CanFit Pro, Level V Cardio Muay Thai & Kickboxing, Weight Training, Overall Body Conditioning and Nutrition Counselling with nutrient dense & healthy recipes.

If you love to sweat, if you’re willing to give 110% to yourself and your goals and want to rise to the next level, spaces available now.

First session is free. I will provide a free consultation to first discuss your goals and your obstacles and then we will have our initial workout.

Heidi Vincent
cell: 778-873-4448
email: hvultimatefitnessnutrition@gmail.com
website: https://hvultimatefitnessnutrition.wordpress.com
FB: @HVUltimateFitnessandNutrition2013
Twitter: @HVUltimateFit
LinkedIn: www.linkedin.com/in/hvultimatefitnessnutrition

Personal Training Vancouver

Personal Training Vancouver

15 Qualities of Mentally Tough People: Personal Training Vancouver

15 Qualities of Mentally Tough People: Personal Training Vancouver

15 Qualities of Mentally Tough People

 

Personal Training Vancouver

Personal Training Vancouver

(Ps. You can develop the same habits to improve your own mental toughness.)
Travis Bradberry
September 12, 2016

Mental toughness is a choice and a discipline, not an innate quality bestowed upon the lucky. In this article, originally published on Linked In Pulse, Dr. Travis Bradberry shows you how to get tough.

We all reach critical points in our lives where our mental toughness is tested. It might be a toxic friend or colleague, a dead-end job, or a struggling relationship.

Whatever the challenge, you have to be strong, see things through a new lens and take decisive action if you want to move through it successfully.

It sounds easy. We all want good friends, good jobs and good relationships.

But it isn’t.

It’s hard to be mentally tough, especially when you feel stuck. The ability to break the mold and take a bold new direction requires that extra grit, daring and spunk that only the mentally toughest people have.

It’s fascinating how mentally tough people set themselves apart from the crowd. Where others see impenetrable barriers, they see challenges to overcome.

When Thomas Edison’s factory burned to the ground in 1914, destroying one-of-a-kind prototypes and causing $23 million in damage, Edison’s response was simple:

Thank goodness all our mistakes were burned up. Now we can start fresh again.

Edison’s reaction is the epitome of mental toughness—seeing opportunity and taking action when things look bleak.

There are habits you can develop to improve your mental toughness. In fact, the hallmarks of mentally tough people are actually strategies that you can begin using today.

1. They’re emotionally intelligent.

Emotional intelligence is the cornerstone of mental toughness. You cannot be mentally tough without the ability to fully understand and tolerate strong negative emotions and do something productive with them. Moments that test your mental toughness are ultimately testing your emotional intelligence (EQ).

Unlike your IQ, which is fixed, your EQ is a flexible skill that you can improve with understanding and effort. It’s no wonder that 90 percent of top performers have high EQs and people with high EQs earn $28,000 more annually (on average) than their low-EQ counterparts.

Unfortunately, EQ skills are in short supply. TalentSmart has tested more than a million people, and we’ve found that just 36 percent of these are able to accurately identify their emotions as they happen.

2. They’re confident.

“Whether you think you can, or think you can’t—you’re right.” – Henry Ford

Mentally tough people subscribe to Ford’s notion that your mentality has a powerful effect on your ability to succeed. This notion isn’t just a motivational tool—it’s a fact. A recent study at the University of Melbourne showed that confident people went on to earn higher wages and get promoted more quickly than others did.

True confidence—as opposed to the false confidence people project to mask their insecurities—has a look all its own. Mentally tough people have an upper hand over the doubtful and the skittish because their confidence inspires others and helps them to make things happen.

3. They neutralize toxic people.

Dealing with difficult people is frustrating and exhausting for most. Mentally tough people control their interactions with toxic people by keeping their feelings in check. When they need to confront a toxic person, they approach the situation rationally. They identify their emotions and don’t allow anger or frustration to fuel the chaos. They also consider the difficult person’s standpoint and are able to find common ground and solutions to problems. Even when things completely derail, mentally tough people are able to take the toxic person with a grain of salt to avoid letting him or her bring them down.

4. They embrace change.

Mentally tough people are flexible and are constantly adapting. They know that fear of change is paralyzing and a major threat to their success and happiness. They look for change that is lurking just around the corner, and they form a plan of action should these changes occur.

Only when you embrace change can you find the good in it. You need to have an open mind and open arms if you’re going to recognize, and capitalize on, the opportunities that change creates.

You’re bound to fail when you keep doing the same things you always have in the hope that ignoring change will make it go away. After all, the definition of insanity is doing the same thing over and over again and expecting a different result.

5. They say no.

Research conducted at the University of California in San Francisco showed that the more difficulty you have saying no, the more likely you are to experience stress, burnout and even depression. Mentally tough people know that saying no is healthy, and they have the self-esteem and foresight to make their no’s clear.

When it’s time to say no, mentally tough people avoid phrases such as “I don’t think I can” or “I’m not certain.” They say no with confidence because they know that saying no to a new commitment honors their existing commitments and gives them the opportunity to successfully fulfill them.

The mentally tough also know how to exert self-control by saying no to themselves. They delay gratification and avoid impulsive action that causes harm.

6. They know that fear is the No. 1 source of regret.

Mentally tough people know that, when all is said and done, they will lament the chances they didn’t take far more than they will their failures. Don’t be afraid to take risks.

I often hear people say, “What’s the worst thing that can happen to you? Will it kill you?” Yet death isn’t the worst thing that can happen to you. The worst thing that can happen to you is allowing yourself to die inside while you’re still alive.

It takes refined self-awareness to walk this tightrope between dwelling and remembering. Dwelling too long on your mistakes makes you anxious and gun shy, while forgetting about them completely makes you bound to repeat them. The key to balance lies in your ability to transform failures into nuggets of improvement. This creates the tendency to get right back up every time you fall down.

7. They embrace failure…

Mentally tough people embrace failure because they know that the road to success is paved with it. No one ever experienced true success without first embracing failure.

By revealing when you’re on the wrong path, your mistakes pave the way for you to succeed. The biggest breakthroughs typically come when you’re feeling the most frustrated and the most stuck. It’s this frustration that forces you to think differently, to look outside the box and to see the solution that you’ve been missing.

8. …yet they don’t dwell on mistakes.

Mentally tough people know that where you focus your attention determines your emotional state. When you fixate on the problems that you’re facing, you create and prolong negative emotions and stress, which hinders performance. When you focus on actions to better yourself and your circumstances, you create a sense of personal efficacy, which produces positive emotions and improves performance.

Mentally tough people distance themselves from their mistakes, but they do so without forgetting them. By keeping their mistakes at a safe distance, yet still handy enough to refer to, they are able to adapt and adjust for future success.

9. They won’t let anyone limit their joy…

When your sense of pleasure and satisfaction are derived from comparing yourself to others, you are no longer the master of your own happiness. When mentally tough people feel good about something they do, they won’t let anyone’s opinions or accomplishments take that away from them.

While it’s impossible to turn off your reactions to what others think of you, you don’t have to compare yourself to others, and you can always take people’s opinions with a grain of salt. Mentally tough people know that regardless of what people think of them at any particular moment, one thing is certain—they’re never as good or bad as people say they are.

10. …and they don’t limit the joy of others.

Mentally tough people don’t pass judgment on others because they know that everyone has something to offer, and they don’t need to take other people down a notch in order to feel good about themselves.

Comparing yourself to other people is limiting. Jealousy and resentment suck the life right out of you; they’re massive energy-stealers. Mentally tough people don’t waste time or energy sizing people up and worrying about whether or not they measure up.

Instead of wasting your energy on jealousy, funnel that energy into appreciation. When you celebrate the success of other people, you both benefit.

11. They exercise.

A study conducted at the Eastern Ontario Research Institute found that people who exercised twice a week for 10 weeks felt more socially, intellectually and athletically competent. They also rated their body image and self-esteem higher. Best of all, rather than the physical changes in their bodies being responsible for the uptick in confidence, which is key to mental toughness, it was the immediate, endorphin-fueled positivity from exercise that made all the difference.

12. They get enough sleep.

It’s difficult to overstate the importance of sleep to increasing your mental toughness. When you sleep, your brain removes toxic proteins, which are by-products of neural activity when you’re awake. Unfortunately, your brain can remove them adequately only while you’re asleep, so when you don’t get enough sleep, the toxic proteins remain in your brain cells, wreaking havoc by impairing your ability to think—something no amount of caffeine can fix.

Mentally tough people know that their self-control, focus and memory are all reduced when they don’t get enough—or the right kind—of sleep, so they make quality sleep a top priority.

13. They limit their caffeine intake.

Drinking excessive amounts of caffeine triggers the release of adrenaline, the source of the fight-or-flight response. The fight-or-flight mechanism sidesteps rational thinking in favor of a faster response to ensure survival. This is great when a bear is chasing you but not so great when life throws you a curve.

When caffeine puts your brain and body into this hyper-aroused state of stress, your emotions overrun your behavior. Caffeine’s long half-life ensures you stay this way as it takes its sweet time working its way out of your body. Mentally tough people know that too much caffeine is trouble, and they don’t let it get the better of them.

14. They don’t wait for an apology to forgive.

Mentally tough people know that life goes a lot smoother once you let go of grudges and forgive even those who never said they were sorry. Grudges let negative events from your past ruin today’s happiness. Hate and anger are emotional parasites that destroy your joy in life.

The negative emotions that come with holding on to a grudge create a stress response in your body, and holding on to stress can have devastating consequences (both physically and mentally). When you forgive someone, it doesn’t condone their actions; it simply frees you from being their eternal victim.

15. They’re relentlessly positive.

Keep your eyes on the news for any length of time, and you’ll see that it’s just one endless cycle of war, violent attacks, fragile economies, failing companies and environmental disasters. It’s easy to think the world is headed downhill fast.

And who knows? Maybe it is. But mentally tough people don’t worry about that because they don’t get caught up in things they can’t control. Instead of trying to start a revolution overnight, they focus their energy on directing the two things that are completely within their power—their attention and their effort.

Mental toughness is not an innate quality bestowed upon a select few. It can be achieved and enjoyed.

Here is our Website Posener’s Ultimate Personal Training Vancouver: www.UltimatePersonalTrainingVancouver.com

10 Best Jim Rohn Quotes: Personal Training Vancouver

10 Best Jim Rohn Quotes: Personal Training Vancouver

Personal Training Vancouver

Personal Training Vancouver

10 Unforgettable Quotes by Jim Rohn

The late personal development legend’s words still ring true with his millions of fans.
Jesus Jimenez
September 16, 2014

Editor’s note: In celebration of what would have been Jim Rohn’s 86th birthday on Sept. 17, we’ve pulled this collection of quotes from the SUCCESS.com archive.

Bonus: The essential list of Jim Rohn books

When personal development legend Jim Rohn passed away in 2009, he left an incredible gift: his encouraging, uplifting messages and inspiring, thought-provoking quotes, beloved by millions and shared throughout the world to this day.

SUCCESS celebrates and remembers the life of Jim Rohn with 10 of his most beloved quotes:

1. “Don’t wish it was easier, wish you were better. Don’t wish for less problems, wish for more skills. Don’t wish for less challenge, wish for more wisdom.”


2. “The challenge of leadership is to be strong, but not rude; be kind, but not weak; be bold, but not a bully; be thoughtful, but not lazy; be humble, but not timid; be proud, but not arrogant; have humor, but without folly.”


3. “We must all suffer one of two things: the pain of discipline or the pain of regret.”20


4. “Days are expensive. When you spend a day you have one less day to spend. So make sure you spend each one wisely.”21


5. “Discipline is the bridge between goals and accomplishment.”13


6. “If you are not willing to risk the unusual, you will have to settle for the ordinary.”18


7. “Motivation is what gets you started. Habit is what keeps you going.”


8. “Success is nothing more than a few simple disciplines, practiced every day.”


9. “Don’t join an easy crowd; you won’t grow. Go where the expectations and the demands to perform are high.”


10. “Learn how to be happy with what you have while you pursue all that you want.”

Here is our Personal Training Vancouver website: www.UltimatePersonalTrainingVancouver.com

Here is our Mixed Martial Arts Website: Posener’s Pankration/MMA, Muay Thai, Submission Wrestling, Cardio Muay Thai, S@C, FF Bootcamp

10 Reasons Martial Arts is Great For Your Fitness Goals -MMA Vancouver

10 Reasons Martial Arts is Great For Your Fitness Goals -MMA Vancouver

10 Reasons Why You Should Use The Martial Arts To Reach Your Physical Fitness Goals

“In 1891 or 1892, as I recall, a certain teacher at the Shuri Jinjo Koto Shogakko in Okinawa began to teach karate to his students in his charge. Primary school students then were older than they are today, and students as old as twenty were not uncommon. Later, when the military draft came in, it was noted that during medical examinations those who had karate training were immediatley distiguishable from the other draftees, because of their well- developed physiques, and this became a topic of conversation.”

— An exerpt from Karate Do Nyumon by Professor Gichin Funakoshi

The physiological differences seen in martial artists are both inside and out. From great body composition to excellent mobility, the martial arts can without a doubt help many people to achieve their physical goals. In this short and sweet article, I will share 10 reasons why I feel this is possible. As a physical educator, strength coach, and martial arts instructor for many years, I have first-hand experience of all the fitness benefits highlighted below. Enjoy.

1. One class provides all of the components of fitness. cardio, strength, flexibility, and functional movement. Most fitness classes focus only on optimizing one component of fitness, whereas the martial arts utilize a combination of all the components in one class. (Athletic abilities such as speed, power, and agility are not considered components of fitness; however, they are also included in martial arts classes.)

2. It improves body composition. You will burn fat and build muscle. Just Google an image of any famous martial artist and you will see what I mean. I’ll list a few to help you with your search: Bruce Lee, Ronda Rousey, Michael Jai White, Gina Carano, and George St. Pierre. Those are just the first five that come to mind, but there are many more (By the way, women need have no fear; muscle gain for men and women are two different things).

3.  The training is balanced. One of the primary reasons why the body experiences pain and injury is a lack of balance between muscles. Luckily, the martial arts are naturally embedded with an approach to balance; right and left side training, upper and lower body training, pushing and pulling, and much more.

4. It is functional training at it’s best. Functional training is defined as training that uses your body in a way that it was intended to be used in daily life. The fitness world has just recently rediscovered the importance of this approach to training; however, the martial arts have always utilized functional training. (This encompasses training with free weights and body weights, training that incorporates balance, posture, and standing positions, and training that incorporates multi joint exercises, etc.)

5. The training incorporates your whole body. You are taught how to use your whole body from head to toe in all directions.

6. You can practice anywhere or anytime. With martial arts training, you do not need a gym or equipment to train. You can learn how to use whatever is at hand as a resource. You can train at home, on vacation, in the park, on the beach –whenever or wherever you feel the time is right.

7. It is a hobby that can last a lifetime. People who indulge in hobbies they love are a lot more fulfilled than those who just latch onto the next hot fad. The martial arts have many lifelong followers who continue to train throughout their lives. The martial arts have been used by many before us and will continue to be used as a great way for young and old to preserve health and wellness.

8. The training incorporates relaxation and breathing. To help explain this point, let me give a quick summary of an organization called PRI (Postural Respiration Institute). PRI provides a unique approach to physical therapists and strength coaches to help them teach clients how to move well in a pain-free way. One of its major claims to fame is its method of teaching people how to breathe properly and turn on their parasympathetic nervous system (pretty much getting them to relax). By doing this, it helps people to avoid pain and perform better. Strictly speaking, martial arts training may not be physical therapy, but it will definitely help you to balance relaxation with tension, and incorporate proper breathing.

9. It can preserve long-term health. Fitness is more than just getting in shape for the summer; it is a life long journey that requires smart programming and healthy practices with your future in mind. Some activities may show results in the short term but, as a strength coach, I question how well they work for long term health. With the martial arts, I am fully confident that it has the tools necessary for short-term improvement and long-term health.

10. Martial arts classes are more than just fitness training; they are a rewarding experience. The skills you learn can be used for self-protection, and as a means to keep your mind and spirit sharp. As you embark on your martial art journey, you will also meet many training friends. You will develop a sense of comradery that is distinctly different to that found in a regular fitness class. Instead of just moving to move, why not enrich your fitness experience with something more.

Final words: Not all teachers and studios train the same way. Some instructors recognize the benefits I have mentioned above and some do not. In your search to find the right school for you, be sure to ask questions and get a feel for who they are and what their priorities are. If you live in the New York City area, come check out the Hoteikan Dojo and see what we are all about. You can be sure that our instructors recognize these fitness benefits, are educated in the science and application of exercise, and can program your training in such a way that it puts your health and fitness first.

Anthony Carrano

M.S. Kinesiology, C.S.C.S

There are many sports and activities I participate in, love, and will occasionally play, but when it comes to my year round workout routine, the martial arts is my primary source to maintain my physical fitness goals.

MMA Vancouver

MMA Vancouver

This is a great article reminding us the martial arts is awesome in so many ways and benefits our training for MMA Vancouver

www.UltimatePersonalTrainingVancouver.com  – This is our personal training site.

Here is our MMA Vancouver site: www.PosenersPankrationmma.com