Tag Archive for: Fitness Training for Women Vancouver

4 Steps to Success Motivational Article for Personal Training Vancouver

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4 Steps to Success Motivational Article for Personal Training Vancouver

Personal Training Vancouver

Personal Training Vancouver

Let me pass on to you these four simple steps to success: By Jim Rohn.

Number one is good ideas. Be a collector of good ideas. My mentor taught me to keep a journal when I was twenty five years old. I’ve been doing it now all these years. They will be passed on to my children and my grandchildren. If you hear a good health idea, capture it, write it down. Don’t trust your memory.

Then on a cold wintry evening, go back through your journal, the ideas that changed your life, the ideas that saved your marriage, the ideas that bailed you out of bankruptcy, the ideas that helped you become successful, the ideas that made you millions. What a good review. Going back over the collection of ideas that you gathered over the years. So be a collector of good ideas for your business, for your relationships, for your future.

The next step to success is to have good plans. A good plan for the day, a good plan for the future, a good health plan, a good plan for your marriage. Building anything is like building a house, you need to have a plan. Now here is a good time management question: When should you start the day? Answer: As soon as you have it finished. It is like building a house, building a life.

What if you just started laying bricks and somebody asks, “What are you building?” And you say, “I have no idea.” See they would come and take you away to a safe place. So, don’t start the house until you finish it. Now, is it possible to finish the house before you start it? Yes, but it would be foolish to start before you had it finished. Not a bad time management idea. Don’t start the day until it is pretty well finished — at least the outline of the day. Leave some room to improvise. Leave some room for extra strategies, but finish it before you start it.

And here is the next piece that is a little more challenging: Do not start the week until you have it finished. Lay it out, structure it, then put it to work. Then the next one is a little tougher yet; do not start the month until you have it finished.

And finally the big one, don’t start the year until it is finished on paper. It’s not a bad idea, toward the end of the year, to sit down with your family for the family structure plans, sit down in your business for the business plans, sit down with your financial advisor for your investments and map out the year… properties to buy, properties to sell, places to go with your family, lay out the year. I finally learned to do that. It was also helpful for my family to show them where they appeared on my calendar. You know I used to have my business things on there and I used to have my lectures and my seminars all laid out on my calendar, and guess what the children said, “Where are we on the game plan, please show us our names on the game plan.” So you need to do it for your children, for your spouse, for your friends.

Now, here is the third step to success, and it can be really challenging. Learning to handle the passing of time. It takes time to build a career, it takes time to make changes, so give your project time, give your people time. If you’re working with people, give them time to learn, grow, change, develop, produce. And here is the big one, give yourself time. It takes time to master something new. It takes time to make altered changes and refinement in philosophy as well as activity.

Give yourself time to learn, time to get it, time to start some momentum, time to finally achieve. It is easy to be impatient with yourself. I remember when I first tried to learn to tie my shoes. The shoe strings, it seemed like it would take me forever. Finally I got it and it didn’t take forever, but it seemed like for a while I’d never learn, I’d get it backwards; the bow goes up and down instead of across. How do I straighten that out? Finally I got it, it just took time.

Mama taught me a little bit about playing the piano. “Here is the left hand scale”, she’d say. I got that, it was easy. Then she said, “Here is the right hand scale.” I got that, that was easy. Now she said, “We are going to play both hands at the same time.” I said, “Well, how can you do that?” Now one at a time was easy… but at the same time? Looking at this hand and looking at that hand, finally I got it. Finally I got where I could play the scales with both hands.

Then I remember the day she said, “Now we are going to read the music and play with both hands.” I thought, “You can’t do all that.” But you know, sure enough I’m looking at the music, looking at each hand, a little confused at first, but finally I mastered it. It took a little time to read the music and play with both hands. Then I remember the day she said, “Now we are going to watch the audience, read the music and play with both hands. I thought, “Now that is going too far!” How could you possibly do that?

But see adding them one at a time and giving myself time to master one before we went to the next one; sure enough I got to where I could watch the audience, read the music and play with both hands. So the lesson here is: Give yourself time, you can become a better pro, you can better master the art of parenting, you can better master the art of managing time, conserving resources, working together as a partner. Give yourself time.

And here’s the last one; learning to solve problems. Business problems, family problems, financial problems, emotional problems, etc. — challenges for us all. Here’s the best way to treat a problem: As an opportunity to grow. Change if you have to, modify if you must, discard an old philosophy that wasn’t working well for a new one. The best phrase my mentor ever gave me was when he said, “Mr. Rohn if you will change, everything will change for you.” Wow, I took that to heart, and sure enough the more I changed the more everything changed for me.

So learn to master good ideas, have good plans, handle the passing of time and solve problems, and you will be on your way to more success than you could ever imagine!

To Your Success,
Jim Rohn

 

Personal Training Vancouver

Personal Training Vancouver

Personal Training Vancouver

Personal Training Vancouver

Our Website: Posener’s Ultimate Personal Training Vancouver

Article and Video on Portion Size Control for Personal Training Vancouver

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Article and Video on Portion Size Control for Personal Training Vancouver

This is an informative article and video to help people be more conscientious about their food consumption in relation to their activity level, metabolism and other factors.

Healthy Portion Size Control: Learn Serving Sizes to Manage Weight and Improve Health

By Stephanie Hicks

Food Portion Sizes are Smaller than You Think!

If you want to lose weight or improve your health, you must first learn portion size control.

Restaurants in America have increased serving portions by 2-3 fold in the past 15 years, putting a lot more on our plate than we should be eating at a single meal. Often, a seemingly healthy salad will contain more calories and fat than we need in an entire day! Its no wonder that we carry these bad habits into our homes when we fix lunches and suppers for ourselves.

It is not difficult to learn the appropriate serving sizes for each of the major food groups, drinks, and even prepackaged foods. In order to achieve proper portion size control, all you’ll need are:

(1) a measuring cup;

(2) kitchen scale;

(3) your hands;

(4) a few minutes to learn how to read the Nutrition Facts information printed on the packaging of foods that have been processed in any way and sold in grocery stores.

United States Department of Agriculture Food Pyramid

U.S. Government myplate.gov recommends food portions for your meals

How to Measure a Serving Size of Fresh Fruit

You can use your hands to determine a serving size of fresh fruit. Cup your hand, and the amount of fruit that you can fit inside is a single serving of fruit. A medium-sized apple would fit. A small bunch of grapes, would also qualify as a serving. A banana, actually, constitutes two fruit servings.

You may be thinking, but fresh fruit is healthy! Why should I worry about portion size control with fruit? In fact, diabetics must calculate the number of carbohydrates they ingest in relation to insulin or other medication they take each day. Eat too much fruit, and blood sugar will rise too high. Other medical conditions also may require a person to keep a food diary or restrict food intake.

Even if you are otherwise in good health, it will be of benefit to be mindful of how much you are eating and to learn healthy portion size control. Overeating, even healthy foods, is a habit that should be broken. If you wish to lose weight, every calorie counts.

A serving size of fruit is approximately 80-100 calories. Double or triple that, and those healthy calories may sabotage your weight loss goals.

A good balance of fruits and vegetables can help with portion size control

How to Measure a Serving Size of Fresh Vegetables

Determining a serving size of vegetables is slightly more difficult than for fresh fruit. This is because some root vegetables, such as potatoes, sweet potatoes, yams, and other sweet vegetables like corn and sweet peas are starchy and contain more carbohydrates than vegetables such as leafy greens, radishes, onions, and peppers. For these reasons, it is particularly important to learn appropriate portion size control.

A cup of lettuce or leafy greens is a serving size. This will not usually result in many calories, and no fat, unless you add salad dressing!

The serving size for other vegetables, such as carrots, onions, peppers, radishes, etc., is 1/2 cup chopped. Again, these types of vegetables will not usually have much impact on blood sugar and are not calorie-dense or high on the glycemic index. Turning to potatoes and corn-on-the-cob, a serving size of these vegetables is the size of a baseball. This is similar to the fruit example above, what will fit in a cupped hand.

Anything you add to your vegetables (butter, bacon, sour cream) will obviously add calories and fat.

How to Determine a Serving Size of Food With Your Hands

How to Measure a Serving Size of Protein

In general, a serving size of meat-based protein is 3 ounces (compare this to the gigantic 15 ounce portions they serve at restaurants!) If you have a kitchen scale, you can achieve healthy portion size control fairly easily. Otherwise, you can make an eyeball guess, by thinking of a deck of cards. A serving of steak, chicken, tuna, or pork should not be any larger.

One serving of peanut butter is two tablespoons, or the size of a ping-pong ball. Its pretty easy to go overboard, and peanut butter is loaded with fat and sometimes sugar, too. Be careful!

A single egg is one serving of protein. That’s pretty easy to determine. Mother Nature has done the measuring for us!

For vegetarians, a 1/2 cup of cooked legumes/beans is a single serving size. Most beans are low-fat, unlike other protein choices, but they can have more of an impact on blood sugar levels as their carbohydrate count is higher.

How to Judge Proper Serving Sizes of Food

Nutrition Facts information includes Serving Size, Calories, Fat, Carbohydrate, Sugars and Protein
Nutrition Facts information includes Serving Size, Calories, Fat, Carbohydrate, Sugars and Protein

How to Measure a Serving Size of Dairy Products

Dairy is delicious, but can be loaded with fat. For a healthful diet, it is important to carefully watch your portion sizes of dairy products. It is very easy to exceed healthy portion size control. Here’s how to measure a serving size of dairy products.

Serving sizes of yogurt and milk are one cup, each. Remember, if Venti lattes are your habit, you could be gulping down over 3 cups of milk in each one! It may be worth cutting down a size or two.

Cheese is so wonderful, its easy to exceed serving sizes! No more than 2 ounces of cheese is a serving size. Think of dominoes. You can have 3 dominoes of cheese. Maybe you want to trade some of your other dairy servings for more cheese.

Ice cream is also a dieter’s downfall. If you are going to indulge, a serving size is approximately the size of a baseball. Not two or three baseballs! I suggest getting a really small bowl so that the scoop looks extra big.

Only one scoop is a serving size!
Only one scoop is a serving size!

How to Measure a Serving Size of Grains and Cereal

Serving sizes of bread and grains are often not measured correctly – underestimated. This can lead to both weight gain and complications for people that are on a low-carb diet. You have to be very careful not to exceed healthy portion size control.

A serving size of bread is a single slice, about the size of a deck of cards. Most commercial loaves of bread are larger than this, allowing a single slice of bread to constitute 1.5 – 2 servings. A sandwich would provide you with 4 servings of bread, more than a third of the total amount of grains you should have all day. Give some thought to the type of bread you choose and plan the rest of your day accordingly if you are on a special diet.

Cereal is one type of food where it is very easy to go overboard. A serving size of cereal varies greatly from brand to brand. This information is found directly underneath the bold Nutrition Facts label on your box of ceral. Generally, a serving of cold breakfast cereal is 1/2 – 3/4 cup. Measure it out and you’ll probably see that your bowl of breakfast may double or triple the amount of a true serving size.

Servings of pasta and rice are also much smaller than you might guess. A single serving of either of these is approximately the size of a baseball. Think about this next time you heap your plate full of spaghetti. How many balls are there? 5? 8? More?

No wonder many people have difficulty with portion size control and measuring proper servings of pasta.

Measuring a serving size of pasta
Measuring a serving size of pasta

How to Measure Serving Sizes of Prepackaged Foods

Next time you reach for a bag of potato chips or pretzels, take a moment to analyze the Nutrition Facts information. This will often give you the precise number of snacks that will comprise a single serving, i.e. ” 11 pretzels.” If the bag contains 12 servings, and 1/2 of the bag is depleted after your snack, then you may have just polished off 6 servings!

If you don’t have the patience to count out chips or measure popcorn from a bag before snacking, you may want to buy smaller snack-sized bags in single-servings. This will prevent you from going overboard. Some companies have even come up with 100-calorie snacks for the weight conscious. This is quite handy for portion size control!

Meal Measurement

Don't overpour alcoholic beverages if you are trying to be vigilant about portion size control
Don’t overpour alcoholic beverages if you are trying to be vigilant about portion size control

How to Measure Serving Size of Drinks

Drinks can impact health goals, as well. Soft drinks have calories and are loaded with sugar. A single-serving is 12 ounces, and generally has approximately 150 calories. A serving of fruit juice is the amount that would fit in a styrofoam cup. Fruit juice has between 80-120 calories per serving.

Don’t forget alcoholic beverages. Wine and hard liquor generally have no carbohydrates, but they do have calories. This can sabotage a dieter’s efforts. Mixers add calories and sugar. Beer contains both calories and carbs. Even 1 or 2 drinks will add up and have an impact on your health, despite the marginal good effects drinking red wine may have. Its easy to overdo it on the serving sizes here, too.

Get a good grasp on what you are drinking for true portion size control.

A serving size of beer is 12 ounces. Not 20 ounces (not a pint!)

A serving size of wine is 6 ounces. Measure it out and pour it in a glass. It may be less than what you are enjoying most weekends.

A serving size of liquor is 1.5 ounces. Again, measure it and add it to a martini glass. Does it look like it needs more?

Healthy Eating Takes Some Thought

Its really not that difficult to make healthy choices regarding our diets. Getting in the habit of being conscious of what and how we eat much just takes a little bit of practice. Once you realize true serving sizes of the foods and drinks you enjoy each day, you’ll be on the road to a healthier lifestyle.

Personal Training Vancouver

Personal Training Vancouver

Our Website: Posener’s Ultimate Personal Training Vancouver

Motivational Article: The Two Choices We Face for Personal Training Vancouver

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Motivational Article: The Two Choices We Face for Personal Training Vancouver

Personal Training Vancouver

Personal Training Vancouver

Each of us has two distinct choices to make about what we will do with our lives. The first choice we can make is to be less than we have the capacity to be. To earn less. To have less. To read less and think less. To try less and discipline ourselves less.

These are the choices that lead to an empty life. These are the choices that, once made, lead to a life of constant apprehension instead of a life of wondrous anticipation.

And the second choice? To do it all! To become all that we can possibly be. To read every book that we possibly can. To earn as much as we possibly can. To give and share as much as we possibly can. To strive and produce and accomplish as much as we possibly can. All of us have the choice.

To do or not to do. To be or not to be. To be all or to be less or to be nothing at all.

Like the tree, it would be a worthy challenge for us all to stretch upward and outward to the full measure of our capabilities. Why not do all that we can, every moment that we can, the best that we can, for as long as we can?

Our ultimate life objective should be to create as much as our talent and ability and desire will permit. To settle for doing less than we could do is to fail in this worthiest of undertakings.

Results are the best measurement of human progress. Not conversation. Not explanation. Not justification. Results! And if our results are less than our potential suggests that they should be, then we must strive to become more today than we were the day before.

The greatest rewards are always reserved for those who bring great value to themselves and the world around them as a result of who and what they have become.

To Your Success,
Jim Rohn

Personal Training Vancouver

Personal Training Vancouver

Our Website: Posener’s Ultimate Personal Training Vancouver

Chris Toews Testimonial for Personal Training Vancouver from Simon Posener

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Chris Toews Testimonial for Personal Training Vancouver from Simon Posener

Chris has been taking private lessons from me for about a year and a half. After about a year he also started in the group classes. He wanted to compete. Here is his testimonial:

Personal Training Vancouver

Personal Training Vancouver

 

I am a student of Mr. Simon Posener who received a gold medal this last weekend in my 1st tournament ever! I give many thanks to Sensei Simon for everything he has taught me so far. I had never trained martial arts until a year and a half ago when I started with him. I have always been a fan of Cung Le and mentioned my interest to Simon… and my road down San Shou (chinese kickboxing) lane began! I only know what Simon has taught me, and If its what gets you gold medals… i will continue to work hard and have fun! I will say this, if you’re looking for a workout… you will get it at Posener’s and if you are interested in building a specific skill set, it will happen. If you can believe in yourself and always keep a positive attitude, definitely come train at Posener’s!

Here is some information on our Personal Training Vancouver program:

We offer a unique system of fitness training for a variety of goals incorporating the tried and true basics with the most innovative, recent and effective fitness training methods. Our background as MMA and fitness experts puts us in a unique position to provide a holistic, integrated, and balanced approach to your fitness needs and personal development goals.

By utilizing and applying martial arts and personal development philosophies with a healthy dose of mental discipline, we will help you get results that can be measured and felt. We will help you develop a balanced approach to maximizing your mind, body and spirit connection for your success.

We can offer a variety of personalized programs tailored to your specific goals at a variety of convenient times, 7 days a week in the day and evening with excellent, knowledgeable, motivated and personable instructors.

We have a variety of personalized training packages available. Whether you want personal training once or twice a week, daily or bi-weekly, we can help you get results. We can also set up training in small group classes for a variety of purposes. Also, we can provide remote coaching and communication to help you keep on track, evaluate your progress and keep you motivated, encouraged and disciplined.

Personal Training Vancouver

Personal Training Vancouver

Our Personal Training Vancouver Website: Posener’s Ultimate Personal Training Vancouver

 

 

 

 

 

 

Article: Four Emotions That Can Lead to Life Change for Personal Training Vancouver

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Article: Four Emotions That Can Lead to Life Change for Personal Training Vancouver

The Four Emotions That Can Lead to Life Change
by Jim Rohn

Personal Training Vancouver

Personal Training Vancouver

 

 

Emotions are the most powerful forces inside us. Under the power of emotions, human beings can perform the most heroic (as well as barbaric) acts.

To a great degree, civilization itself can be defined as the intelligent channeling of human emotion. Emotions are fuel and the mind is the pilot, which together propel the ship of civilized progress.

Which emotions cause people to act? There are four basic ones; each, or a combination of several, can trigger the most incredible activity. The day that you allow these emotions to fuel your desire is the day you’ll turn your life around.

1) DISGUST – One does not usually equate the word “disgust” with positive action. And yet properly channeled, disgust can change a person’s life. The person who feels disgusted has reached a point of no return. He or she is ready to throw down the gauntlet at life and say, “I’ve had it!”

That’s what I said after many humiliating experiences at age 25, I said. “I don’t want to live like this anymore. I’ve had it with being broke. I’ve had it with being embarrassed, and I’ve had it with lying.”

Yes, productive feelings of disgust come when a person says, “Enough is enough.”

The “guy” has finally had it with mediocrity. He’s had it with those awful sick feelings of fear, pain and humiliation. He then decides he is not going to live like this anymore.” Look out! This could be the day that turns a life around. Call it what you will, the “I’ve had it” day, the “never again” day, the “enough’s enough” day. Whatever you call it, it’s powerful! There is nothing so life-changing as gut-wrenching disgust!

2) DECISION – Most of us need to be pushed to the wall to make decisions. And once we reach this point, we have to deal with the conflicting emotions that come with making them. We have reached a fork in the road. Now this fork can be a two-prong, three-prong, or even a four-prong fork. No wonder that decision-making can create knots in stomachs, keep us awake in the middle of the night, or make us break out in a cold sweat.

Making life-changing decisions can be likened to internal civil war. Conflicting armies of emotions, each with its own arsenal of reasons, battle each other for supremacy of our minds. And our resulting decisions, whether bold or timid, well thought out or impulsive, can either set the course of action or blind it. I don’t have much advice to give you about decision-making except this:

Whatever you do, don’t camp at the fork in the road. Decide. It’s far better to make a wrong decision than to not make one at all. Each of us must confront our emotional turmoil and sort out our feelings.

3) DESIRE – How does one gain desire? I don’t think I can answer this directly because there are many ways. But I do know two things about desire:

a. It comes from the inside not the outside.
b. It can be triggered by outside forces.
Almost anything can trigger desire. It’s a matter of timing as much as preparation. It might be a song that tugs at the heart. It might be a memorable sermon. It might be a movie, a conversation with a friend, a confrontation with the enemy, or a bitter experience. Even a book or an article such as this one can trigger the inner mechanism that will make some people say, “I want it now!”

Therefore, while searching for your “hot button” of pure, raw desire, welcome into your life each positive experience. Don’t erect a wall to protect you from experiencing life. The same wall that keeps out your disappointment also keeps out the sunlight of enriching experiences. So let life touch you. The next touch could be the one that turns your life around.

4) RESOLVE – Resolve says, “I will.” These two words are among the most potent in the English language. I WILL. Benjamin Disraeli, the great British statesman, once said, “Nothing can resist a human will that will stake even its existence on the extent of its purpose.” In other words, when someone resolves to “do or die,” nothing can stop him.

The mountain climber says, “I will climb the mountain. They’ve told me it’s too high, it’s too far, it’s too steep, it’s too rocky, it’s too difficult. But it’s my mountain. I will climb it. You’ll soon see me waving from the top or you’ll never see me, because unless I reach the peak, I’m not coming back.” Who can argue with such resolve?

When confronted with such iron-will determination, I can see Time, Fate and Circumstance calling a hasty conference and deciding, “We might as well let him have his dream. He’s said he’s going to get there or die trying.”

The best definition for “resolve” I’ve ever heard came from a schoolgirl in Foster City, California. As is my custom, I was lecturing about success to a group of bright kids at a junior high school. I asked, “Who can tell me what “resolve” means?” Several hands went up, and I did get some pretty good definitions. But the last was the best.

A shy girl from the back of the room got up and said with quiet intensity, “I think resolve means promising yourself you will never give up.” That’s it! That’s the best definition I’ve ever heard: PROMISE YOURSELF YOU’LL NEVER GIVE UP.

Think about it! How long should a baby try to learn how to walk? How long would you give the average baby before you say, “That’s it, you’ve had your chance”? You say that’s crazy? Of course it is. Any mother would say, “My baby is going to keep trying until he learns how to walk!” No wonder everyone walks.

There is a vital lesson in this. Ask yourself, “How long am I going to work to make my dreams come true?” I suggest you answer, “As long as it takes.” That’s what these four emotions are all about.

To Your Success,
Jim Rohn

 

Personal Training Vancouver

Personal Training Vancouver

Our Website: Posener’s Ultimate Personal Training Vancouver

Posener’s Pankration/MMA Curriculum for Personal Training Vancouver

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Posener’s Pankration/MMA Curriculum for Personal Training Vancouver

Some students may want Personal Training to learn, develop and practice elements of the Pankration/MMA Curriculum for enhanced progress.

Personal Training Vancouver

Personal Training Vancouver

Posener’s Pankration/MMA Curriculum

 

Our goal is for the student, by the black belt level, to have developed good basics of striking and grappling for self defense, fitness, mental discipline and some sport applications. More specifically, the student will have developed good basics of Muay Thai and striking skills, wrestling attacks and defenses, Jiu-Jitsu skills for self defense and sport, improved mental discipline and constantly improving personal development.

Yellow belt:

Muay Thai: clean basic singular strikes- 6 basic punches, lead front kick, rear roundhouse kick, horizontal elbow, and straight knee with clinch and long straight knee.

Wrestling: Double leg attack and defense basics

Grappling: Basic mount attacks and defenses for sport and self defense.

Self Defense: Overhand right defense, Standing headlock defense.

 

Orange belt:

Muay Thai: Basic combinations of the 6 punches, elbow and knee combination basics, Basic kicking and punching combinations.

Wrestling: Takedowns from the back (ie. backward heel trip) and defenses from the back with sport and self defense applications.

Grappling: Guard attack basics, armbar, kimura, triangle, guillotine, and guard passing and guard sweeping basics with sport and self defense applications.

Self defense: Rear grab defenses. Double lapel grab defenses.

 

Purple belt:

Muay Thai: elbow 3 combination, basic and intermediate 3 and 5 punch combinations in a cross fire pattern. Lead to lead. Multiple roundhouse, knee and front kick strikes with rhythm.

Wrestling: Roundhouse kick and catch attacks and defenses with mma and muay thai techniques. Single leg attack and defense basics. **( lifting, dumping and driving).

Grappling: Side mount attack and defense techniques.

Self defense: Side shoulder grab defenses, basic stick defenses.

 

Green belt:

Muay Thai and wrestling flows: attacking with striking to takedowns offensively and defensive takedowns countering basic strikes.

Grappling: Free flow grappling with fluid transitions from position, submission and striking. Intermediate back mount submission flows,

Self defense: Rear straight punch defense with all ranges of counters including striking and grappling from kicking, punch, trapping, to grappling. This is a conceptual building block.

 

Blue belt:

Pankration/MMA integration with Semi-free sparring concepts of all basic strikes incorporating fluid transitions from the different ranges of combat.

Basic and intermediate takedown and submission combinations

Grappling:  Basic and intermediate Omoplata attacks and defenses.

Self defense: Grab defenses employing primary target distractions and fluid combinations of striking to locking/choking, to takedowns while the defender remains upright and/or mobile.

Red belt:

Muay Thai and Striking: explosive plyometric strikes. ex. Jump punch, jump knee, jump kick.

Wrestling: More advanced takedown combinations incorporating counter for counters with two or more combinations.

Grappling: More advanced lockflow and submission combinations for sport and self defense.

Self defense: Standing lockflows with striking combinations emphasizing Small circle Jujitsu principles.

 

Black Stripe:

Shootboxing techniques with good basics in semi free sparring and sparring.

Grappling: Technique and strategy modifications for opponents with different body types.

Self defense: Jiu-Jitsu applications defending various strikes with grappling only.

 

Black Belt:

The realization of the initial goal. Review and improvement of previous material. Black belt essay. Physical test. Mixed Martial Arts Test.

Self defense: Basic concepts applied to impact and edged weapons.

Personal Training Vancouver

Personal Training Vancouver

Here is our Personal Training Website: Posener’s Ultimate Personal Training

Study Shows Benefits of Meditation are physical changes in Grey Matter and more for Personal Training Vancouver

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Study Shows Benefits of Meditation are physical changes in Grey Matter and more  for Personal Training Vancouver

Personal Training Vancouver

Personal Training Vancouver

Eight weeks to a better brain

Meditation study shows changes associated with awareness, stress

By Sue McGreevey, MGH Communications

Participating in an eight-week mindfulness meditation program appears to make measurable changes in brain regions associated with memory, sense of self, empathy, and stress. In a study that will appear in the Jan. 30 issue of Psychiatry Research: Neuroimaging, a team led by Harvard-affiliated researchers at Massachusetts General Hospital (MGH) reported the results of their study, the first to document meditation-produced changes over time in the brain’s gray matter.

“Although the practice of meditation is associated with a sense of peacefulness and physical relaxation, practitioners have long claimed that meditation also provides cognitive and psychological benefits that persist throughout the day,” says study senior author Sara Lazar of the MGH Psychiatric Neuroimaging Research Program and a Harvard Medical School instructor in psychology. “This study demonstrates that changes in brain structure may underlie some of these reported improvements and that people are not just feeling better because they are spending time relaxing.”

Previous studies from Lazar’s group and others found structural differences between the brains of experienced meditation practitioners and individuals with no history of meditation, observing thickening of the cerebral cortex in areas associated with attention and emotional integration. But those investigations could not document that those differences were actually produced by meditation.

For the current study, magnetic resonance (MR) images were taken of the brain structure of 16 study participants two weeks before and after they took part in the eight-week Mindfulness-Based Stress Reduction (MBSR) Program at theUniversity of Massachusetts Center for Mindfulness. In addition to weekly meetings that included practice of mindfulness meditation — which focuses on nonjudgmental awareness of sensations, feelings, and state of mind — participants received audio recordings for guided meditation practice and were asked to keep track of how much time they practiced each day. A set of MR brain images was also taken of a control group of nonmeditators over a similar time interval.

Personal Training Vancouver

Personal Training Vancouver

Our Website: Posener’s Ultimate Personal Training Vancouver

Benefits of Leafy Greens in your Diet for Personal Training Vancouver

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Benefits of Leafy Greens in your Diet for Personal Training Vancouver

Personal Training Vancouver

Personal Training Vancouver

Lots of Leafy Greens Might Shield Aging Brains

Vitamin K thought to slow deterioration
WebMD News from HealthDay

By Alan Mozes

HealthDay Reporter

MONDAY, March 30, 2015 (HealthDay News) — A single serving of leafy green vegetables each day may help keep dementia away, new research suggests.

Researchers evaluated the eating habits and mental ability of more than 950 older adults for an average of five years.

Those who consumed one or two servings of foods such as spinach,kale, mustard greens and/or collards daily experienced slower mental deterioration than those who ate no leafy greens at all, the study found.

The brain benefits associated with dark leafy greens likely stem from several key nutrients, particularly vitamin K, said study lead author Martha Clare Morris of Rush University Medical Center in Chicago.

The researchers “observed a protective benefit from just one serving per day of green leafy vegetables,” which are known to be rich in vitamin K, added Morris, a nutritional epidemiologist at the Rush Alzheimer’s Disease Center.

Morris was scheduled to present her team’s findings Monday at the annual meeting of the American Society for Nutrition in Boston. Research presented at meetings is usually considered preliminary until published in a peer-reviewed medical journal.

The study cannot actually prove that leafy greens preserve clarity of thinking.

But another expert, Dr. Yvette Sheline, said the finding is both “interesting and in some ways surprising.”

“It makes sense that leafy green vegetables would have an effect on mental health,” said Sheline, a professor of psychiatry and neurology at the University of Pennsylvania Perelman School of Medicine.

“We know generally that what you eat, or don’t eat, can affect your risk for high blood pressure and vascular disease, which can both then worsen the course of dementia,” she said.

But exactly how leafy greens may alter dementia risk remains a mystery, Sheline said.

“But while it’s still being worked out, I’d say go to your local grocery and pick up some kale. There’s certainly no harm done,” she added.

For the study, funded by the U.S. National Institutes of Health, researchers focused on 954 men and women enrolled in Rush’s Memory and Aging Project. Participants were 81 on average at the start, and three-quarters were women.

Every year for almost five years on average, participants completed a 144-item food and beverage questionnaire and underwent 19 mental skill tests.

In the end, each individual’s nutrient intake was calculated based on the type and quantity of food consumed on a daily basis.

The team determined that those who routinely consumed one or two servings of leafy greens every day demonstrated the mental capacity of someone more than a decade younger, compared with those who never ate leafy greens.

The findings held up even after accounting for gender, age, education,smoking history, exercise, and any heightened Alzheimer’s risk (such as a family history).

Might vitamin K supplements work as well?

Morris took a cautionary stance, noting that the study focused solely on food sources of vitamin K. She also suggested that the mental health benefit found in food sources might ultimately be associated with a constellation of nutrients found alongside vitamin K, rather than vitamin K alone.

“It is very difficult to tease apart the specific association of vitamin K from other nutrients,” she said. Leafy greens also contain beneficiallutein, folate and beta-carotene, Morris added.

If you’re not a fan of kale and spinach, such nutrients can also be found in a range of bright fruits and vegetables, the researchers pointed out.

Personal Training Vancouver

Personal Training Vancouver

Here is our website: Posener’s Ultimate Personal Training Vancouver

Slav Skender Strength and Conditioning Vancouver Testimonial

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Slav Skender Strength and Conditioning Vancouver Testimonial

Strength and Conditioning Vancouver

Strength and Conditioning Vancouver

My name is Slav Skender and I am 61 years old. I have been attending Kel Lees Academy of Martial Arts operated by Sensei Simon Posener and several skilled instructors for the last 5 months. I am enrolled in the weight loss and strength program run by Gustavo on Tuesday and Thursday evenings. To date I have lost 40 lbs and have gained an impressive amount of core and muscular strength. I seem to be addicted to the weight and core training provided by the program. I wholeheartedly endorse and encourage others of all ages to join.

Regards, Slav Skender

Here is some information on our Personal Training Vancouver program:

 We can help you achieve your goals.

Weight Loss Improved Fitness Peak Conditioning Toning Strength and Endurance Improvment Overall Health and Energy Development Body Scultping Sports Performance

Our program can be designed to your specific objectives. We enjoy seeing you succeed. We will provide objective measures of your progress, if you follow our program, and you will feel tremendous satisfaction of the results you have achieved; consequently, your self-esteem, confidence and overall energy will improve. We are happy to provide various coaching options and consultations to keep you on tract, evolving, motivated, encouraged and disciplined. Your success is our success.

Diet

Utilizing a clean diet, (implying foods with less processing and chemical additives), which is well planned, prepared, regular with snacks to keep blood sugarstabilized, well hydrated and portion controlled, we will help you, by choice, enjoy your food and fuel your body for peak performance, health and energy.

Diet is a huge factor in health and there are a variety of challenges that people encounter in achieving their goals. Our experience, sensitivity and awareness can help you eat for health, success and improved energy and performance. You will see and feel the benefits of success.

We will help you recognize your cues and eat less emotionally and eat more conscientiously. We will help you in developing awareness of your habits, develop replacement positive habits, via our consultations and training, and give you the skills to apply your knowledge for your evolving success.

Our Philosophy of Health, Fitness Vancouver 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 Vancouver, mixed martial arts and personal development.

Our goal is to provide holistic approach to fitness Vancouver, 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.

Personally, as a Christian, and having a respect and understanding for a variety of perspectives, I want to evolve our connection with our body/temple where God/holy spirit can reside within us and promote personal development. Regardless of whether you are a believer or not, a strong mind/body connection is typically a positive and a worthy goal and endeavour.

Here is our website: Posener’s Ultimate Personal Training Vancouver

Paul Palines Strength and Conditioning Testimonial for Personal Training Vancouver

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Paul Palines Strength and Conditioning Testimonial for Personal Training Vancouver

Personal Training Vancouver

Personal Training Vancouver

When i first started the Strength and Conditioning program back in June 2014, I didn’t have much weight lifting experience just want to get in shape and lose belly fat. With the help of Gustavo Rodriguez I learned how to do a proper deadliest and other new things I’m not used to doing. I look at myself everyday in the mirror and I can see lots of changes with all the effort I put into changing my body. I feel really happy and self confidence went up quite a bit. I just want to say thanks again Gustavo for helping me get stronger and helping me gain self confidence. – Paul Palines

Here is some information on our Personal Training Vancouver site at Posener’s Ultimate Personal Training:

We offer a unique system of fitness training for a variety of goals incorporating the tried and true basics with the most innovative, recent and effective fitness training methods. Our background as MMA and fitness experts puts us in a unique position to provide a holistic, integrated, and balanced approach to your fitness needs and personal development goals.

By utilizing and applying martial arts and personal development philosophies with a healthy dose of mental discipline, we will help you get results that can be measured and felt. We will help you develop a balanced approach to maximizing your mind, body and spirit connection for your success.

We can offer a variety of personalized programs tailored to your specific goals at a variety of convenient times, 7 days a week in the day and evening with excellent, knowledgeable, motivated and personable instructors.

We have a variety of personalized training packages available. Whether you want personal training once or twice a week, daily or bi-weekly, we can help you get results. We can also set up training in small group classes for a variety of purposes. Also, we can provide remote coaching and communication to help you keep on track, evaluate your progress and keep you motivated, encouraged and disciplined.

Here is our website: Posener’s Ultimate Personal Training Vancouver