Fight Fatigue With Martial Arts

Fight Fatigue With Martial Arts

If you’re currently hitting the snooze button multiple times every morning, walking around like a zombie during the day, reaching for the nearest energy drink to get you through the afternoon, and unable to unwind and get good quality sleep at night, you’re not alone. Fatigue is a common complaint for many adults. General fatigue is caused by several issues including: poor sleep, poorly managed stress, poor diet, poor life/work balance, and yes…poor fitness habits.

It may sound counterintuitive, but experts agree that expending energy by engaging in regular exercise actually pays off with increased energy over time. This is because regular exercise raises blood oxygen levels and increases endorphins, which helps us feel more energized.

So, which are the most effective exercises at increasing oxygen in the blood and boosting energy? It turns out, aerobic training, like mixed martial arts, is best!

Here are three ways to fight fatigue with martial arts:

Focus On Cardio

Training in mixed martial arts is fantastic for  cardiovascular strength building and endurance. Martial arts drills that incorporate bag or pad drills are great for developing enhanced aerobic and anaerobic respiration.  Additionally, mixed martial arts is great for increasing stamina and endurance. The best martial arts training sessions start with a warm-up designed to get your heart pumping and your muscles conditioned. Additionally, sparring drills focus on developing your cardiovascular endurance. Consistent training improves heart health which helps the body regulate oxygen levels more efficiently, resulting in better energy management.

Full Body Workout

One of the greatest benefits of mixed martial arts training is that it trains the body as a whole. Whether you’re working on the fluidity of your practice combos on a pads or refining the technical aspects of your kicks  on a heavy bag, mixed martial arts training will have you experiencing the benefits of a full body workout. The more you focus on conditioning your body as a whole, the more you’ll realize the benefits when it comes to feeling more energized.

Get Better Sleep

While exercise helps boost your energy, it can also help you wind down. In fact, a recent study showed that exercise plays an important role in improving the quality of your sleep. Experts suggest that people who get at least 150 minutes of exercise per week sleep significantly better at night and also feel more alert during the day. Mixed martial arts training requires both physical exertion and mental focus which helps ready the body for a better night’s sleep. So, while you’re putting in the time on the mat, you can be confident that you’ll be falling asleep faster as well as sleeping through the night more consistently.

So, instead of pouring another cup of coffee when you hit that afternoon slump, hit the mats for a quick 30 minute training session! In the long run, you’ll be happy you did.

 

Ready to feel more energized? Try a FREE training session at Invictus!  Which class below are you most curious about?

Preschool ages 3-5 (CLICK HERE)

Kids ages 6-12 (CLICK HERE)

Adults ages 13+ (CLICK HERE)

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How To Fuel Your Body To Maximize Your Fitness Results

Fuel Your Body, Maximize Your Fitness Results

The difference between a good and a bad workout often comes down to how you fuel your body. What you eat and when you eat it determines how hard you can push yourself during a training session. It also impacts how well your muscles recover afterwards.

Many people believe not eating before a workout will help them burn more fat. That’s simply not the case. In fact, not eating before a workout can lead to feeling lethargic or even faint during a workout. The main goal of eating before a workout is to prime our metabolism and replenish the glycogen that supplies our energy needs to our body.

So, how do you fuel your body for a successful workout without limiting your performance? The solution is a simple nutritional recipe for fitness success: drink plenty of water, and eat good carbs and lean protein.

Here are a few tips on how to best fuel your body to maximize your training experience.

Stay Hydrated

We can’t stress this enough: stay hydrated. Drinking water before you begin your workout is crucial. The amount of water your body needs will vary from person to person based on size and muscle mass. Do your own personal research to determine your optimal hydration requirements.  The goal is to be fully hydrated within an hour of starting your workout. This is because the act of drinking water only starts the hydration process and our bodies need time to fully benefit. During a high-intensity workout, aim to drink water every 20-30 minutes to stay hydrated as you exercise. Keep in mind, when you drink water during your workout, you’re not just putting liquid back into your body, you’re also replenishing electrolytes, sodium, and glucose. Even better, drinking water can help regulate your body temperature and even prevent muscle cramps.

 

Eat Regularly Throughout The Day

We get it. Life happens and suddenly we find ourselves skipping meals and making excuses. The benefit of disciplining ourselves to eat at regular intervals throughout the day is that we can better maintain proper blood sugar levels and energy levels as well.  Aim to eat about 300 to 500 calories about two hours before your workout. Remember, your body can only use food it’s already digested. Eating easily digestible food a couple of hours before you exercise will provide your body with the time it needs to properly fuel itself without making you feel too full.

Convinced you just can’t make that happen? Even just eating a 50 to 100 calorie snack consisting of fast-digesting carbs right before your workout can provide a quick burst of energy to fuel your fitness. Some great choices to eat on the go are fruits like oranges, bananas, apples, or raisins.

 

Just Say “No” To Some Foods

When it comes to fueling a great workout, avoid foods high in saturated fats like fried foods or pizza. In general, these kinds of foods take a long time to digest and tend to sit very heavy in your stomach. A small serving of good fats is much more ideal, such as half an avocado or a hand-full of almonds.

Additionally, while foods high in fiber are great for digestive health, consuming large servings of foods high in fiber right before a workout could upset your stomach. Consuming high-fiber foods like broccoli, lentils, or certain cereals before a workout draws blood flow to your digestive system rather than your muscles. This can limit the amount of oxygen, sugar, and amino acids your muscles receive as you exercise.

Lastly, avoid carbonated beverages like soda and seltzer before working out. These drinks can cause gas, bloating, and abdominal pain. They also contain significant amounts of sodium, which can cause dehydration.

 

Fuel Your Recovery

Jump start your recovery process by consuming good food within 30 to 45 minutes after completing your workout. Look for foods consisting of carbohydrates and a moderate amount of protein. Whole grains and lean meats work best for restoring glycogen stores and stimulating muscle protein synthesis. Fruit smoothies or protein shakes are great options if you’re crunched for time.

In general, macronutrients are key for maximizing your body’s recovery after a great workout. Protein helps repair and build muscles. Carbohydrates replenish your body’s glycogen stores. Good fats like avocado, nuts and seeds, eaten in moderation, have also been shown to aid in muscle growth after a workout.

Finally, don’t skip the water. Replenishing lost water and electrolytes will help you maximize the benefits of your workout.

 

Now that you’ve got some great tips for fueling your workout, try a FREE training session at Invictus!  Which class below are you most curious about?

Preschool ages 3-5 (CLICK HERE)

Kids ages 6-12 (CLICK HERE)

Adults ages 13+ (CLICK HERE)

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five secret benefits of martial arts

Five Secret Benefits Of Martial Arts

If you’re like us, you LOVE finding secret benefits to ethically hack more results from your life.

Let’s be real: we all have the same 24-hours in a day. But some people seem to get more from every hour than us. The same is true of martial arts training. Have you ever noticed some people get better results than us at the gym… but we’re doing the same kind of training?

Which makes us wonder: what’s their secret?

Today, we’re going to give you five secret benefits of martial arts that no one else is talking about… but really should be!

1) Better Insulin Sensitivity

Experts agree that exercise helps improve your cells and muscles’ sensitivity to insulin. This is a really good thing! Because that means your body doesn’t need as much insulin to work effectively. And even better, it means less belly fat.

2) Less Stress

Experience shows that working out with martial arts quickly reduces a person’s stress. That’s because exercise like martial arts reduces cortisol (the stress hormone). Why does that matter? Too much cortisol triggers the body to become insulin resistant (that’s bad) and signals the body to store belly fat. Additionally, elevated cortisol stress makes you crave sugar and carbs… a vicious cycle. Break free of the stress-eat cycle with a quick 45-min strength and cardio session at Invictus (BTW, it’s always FREE to try)!

3) Better Brain Health

Our brains perform better in everyday life when we exercise! Martial arts exercise improves memory, enhances learning, and boosts concentration. In fact, vigorous exercise (like a training session at Invictus) is known to even be a great antidepressant working just as effective as common prescription drugs. Exercise helps to improve your mood (we wrote about it HERE), boost your energy, and reduce mental fog and fatigue.

4) Reduced Risk For Chronic Disease

Exercise protects your heart and reduces your risk of heart attack and stroke. In fact, we’ve written extensively about this in previous posts HERE and HERE. Martial arts exercise can reduce inflammation which is the cause of almost every disease associated with aging. Furthermore, it balances hormones that contribute to reducing breast and other common cancers.

5) Enhanced Detoxification

Intense exercise is known to assist your body with releasing toxins through your skin. Now, before you get all grossed out, this is a very common way our bodies naturally detox. Vigorous exercise helps you work up a great sweat (a great detoxifier), but a gentle exercise session will keep your circulation going. This flushes out all the toxic fluids that build up in your lymphatic system.

With benefits like these what’s not to like? Now that you know these five secret benefits of martial arts, perhaps it’s time for you to give it a try for FREE! And best of all you just might like feeling better, feeling stronger, and feeling healthier!

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mental health and martial arts

Improving Mental Health With Martial Arts

May is Mental Health Awareness Month so we’re taking a minute to showcase how martial arts can help. For several years, Mental Health America has acknowledged and advocated for fitness as a tool to help those who live with mental illness find pathways to wellness and ultimately thrive in life.

It is well-known that people who live with mental health issues can benefit from physical exercise like martial arts.

In fact, recent scientific publications in the American Journal Of Men’s Health and BMC Psychology support these claims. Experts agree that training in the martial arts can be a transformative experience offering many benefits to those who live with mental illness including mentorship, a sense of achievement, and increased confidence.

Here are three ways we improve mental health with martial arts…

Manage And Reduce Stress

It is well known that training in martial arts is a great way to get in shape, raise your metabolism, build muscle strength, increases flexibility, and improve immune system responses. But did you know that all of these aspects also play a role in reducing areas of potential stress?

As you train your body to become stronger, physically, you are also training it to better handle future stressors.

Of course, practicing martial arts also naturally releases endorphins, the “feel-good” hormone, into your body. These endorphins can help relieve pain and reduce emotional stress. In fact, the neuron receptors that endorphins bind to are the same ones that bind to some common prescription pain medications. That means you can experience the same relief from martial arts training without the possibility of addiction or dependency. Research out of Harvard Health has also shown that exercise, like martial arts, is an effective but often underutilized all-natural treatment for mild to moderate depression. 

Develop Self-Control

Being able to manage and regulate our emotions is something we practice every day, but for those who live with mental illness, this can be a significant challenge. A common strategy used for regulating emotions is attentional deployment, or redirecting attention. For people who struggle with managing anger or anxiety, martial arts can be a positive channel to redirect their energy. Training in the martial arts can also help redirect feelings of powerlessness and encourage feelings of self-confidence. Specifically, learning self-protection skills helps shift feelings of victimization to feelings of self-control. Sparring under adrenaline stress helps develop skills to manage adrenaline and learn to control fight or flight responses. Ultimately, martial arts training helps people develop improved self-control, form healthier habits, and reduce impulsivity.

Increase Self-Esteem

Because strong social support is important for those with depression, participating in a small group martial arts class may be beneficial. In fact, martial arts group classes can improve self-esteem through consistent positive verbal reinforcement from peers, instructors, and coaches. Additionally, when a person masters a new skill or earns a higher belt rank, their sense of achievement automatically boosts their self-confidence and they learn to feel good about themselves and their accomplishments.

So, when you’re ready to experience how martial arts can transform your life, SCHEDULE YOUR FREE SESSION with us today! We love helping REAL people like you get REAL results for the REAL world.

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fitness healthcare prevention

Fitness As Preventative Healthcare

When you think of “Healthcare” what is the first thing you think of? A doctor? A hospital? Medication? Most people would agree with that too. But did you know that fitness plays a crucial role in the Healthcare Continuum? It’s true! And today we’re going to take a fresh look at why that matters to not only your health but your whole being!

health care continuum

Image Credit: National Academy of Sports Medicine

Hospitals and physicians play a very important but relatively small role in the entire Healthcare Continuum. Reactive care (or treatment) takes place AFTER a person has had a health-related life event.

For example, heart disease remains the number one preventable cause of death. In 2020 alone, heart disease accounted for over 700,000 deaths in the United States and has been the leading cause of death worldwide since 2000.

Additionally, diabetes has been on the rise since 2000 (up 70% in 2020) and it has now become the 9th largest cause of death worldwide according to the World Health Organization.

There is a better way: preventative care.

PREVENTATIVE CARE

Research conducted at Brigham Young University (Bertucci, et. al., 2010) supports this mindset with the following: “we analyzed three preventive approaches: school-based programs, dietary restrictions, and increased exercise. These three examples are effective at reducing obesity and cost-efficient. Together, they serve as the general framework of preventive care upon which more advanced and specific programs can be discussed.”

They continue, “changing the behavior of millions of Americans is not going to be accomplished merely through strategic legislation. In reality, such a change cannot come from any one office or program. Indeed, changing the behavior of millions of Americans requires just that—millions of Americans. Perhaps the answer to America’s healthcare issue does not lie in a change of policy but in a change of mindset. Efforts need to be made on every level to establish a culture of health promotion and disease prevention.”

Here are some great examples of preventative healthcare to consider:

  • Physical Therapy
  • Massage Therapy
  • Chiropractic Care
  • Psychiatric Care
  • Dentists
  • Ophthalmologists
  • Fitness Trainers*
  • Nutrition Coaches*
  • Group Exercise Instructors*
*Invictus Martial Arts offers all three

MAKING A DECISION

Experts agree the key to maintaining total mind-body wellness is prevention. From eating whole, minimally processed foods to intentional, daily movement, prevention always starts with a decision. You must decide that you are worth it. You must decide that your future is worth it. Everyone wants to do their part and it starts with a personal commitment to living a healthy lifestyle.

So, start first with developing an ongoing habit of intentional movement through fitness. In fact, martial arts fitness is absolutely ideal to help you begin! Training sessions at Invictus are smartly scheduled to accommodate any schedule. Additionally, anyone can begin and start reaping major benefits. Experience shows that the regular practice of martial arts is believed to help with improved mindset, improved body composition, improved emotional resilience, and so much more.

NEXT STEPS

Claudio F. of Cedar Park shared, “The classes in Invictus this year not only provided [our son] a lot of great lessons, skills, and abilities but also other important aspects such as friendship, affection, and discipline. I can always see his admiration with you[sic], the classes make him happy and confident.”

As you can now see, healthcare is much more than just a visit to your local care facility. It happens every day and can have a profound impact on not only your health but your entire well-being.

So, when you’re ready to start getting your results, SCHEDULE YOUR FREE SESSION with us today! We love helping REAL people like you get REAL results for the REAL world.

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Fitness Exercise

May Is National Fitness Month

May is National Physical Fitness and Sports Month. In fact, experts at Harvard Medical agree that “regular exercise is one of the pillars of healthy living.” But what real benefit is there? And how can you cram exercise into your already packed daily routine?

Mayo Clinic suggests that in as little as 30 minutes per day, you can easily start to reap benefits that have fantastic results. But what kind of results? Harvard Medical tells us that daily, moderate exercise “improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases.” Additionally, “just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system.”

This is great news! Because that means you have 32 chances during your waking hours to get moving and get healthier. So, when you decide to make exercise a regular part of your daily activity, you will get improvement in your quality of life AND a healthy immune system.

But it gets better!

The National Institute of Health goes even further to suggest that “the practice of physical exercises acts as a modulator of the immune system. Such practice has an effect on the lower incidence, intensity of symptoms, and mortality in viral infections observed in people who practice physical activity regularly.”

So, how do you put this into practice? Here are three ways we’re helping you do just that:

LIVE-Stream Sessions

Thankfully you can join your training sessions at Invictus Martial Arts from the comfort of your own living room or from the beach! As long as you have an internet connection, you can log in and train from wherever you are in the world and start getting healthy today. And as a bonus, you can also practice with our LIVE-Replay of recorded training sessions. This means if you happen to miss your session you can easily participate whenever you’re available!

Private Coaching

Looking for something a bit more personal? Our Private Coaching (1:1) or Semi-Private (1:4) Coaching sessions are what you’re looking for. Available In-Person or LIVE-Streaming, we can tailor your training to help you accomplish your goals with personalized feedback and customized weekly practice.

Small-Group Training

Big on fun and yet small enough to feel right at home, our Small-Group Training sessions are a great way to get out of the house and into one of the best training facilities in the NW Austin and Cedar Park area. Everyone knows that our state-of-the-art design and wellness-driven amenities make training at Invictus an experience that you’ll absolutely love! You’ll create a sense of camaraderie with your peers while getting in a good sweat and learn new skills. In fact, you’ll leave smiling knowing you learned how to protect yourself and your well-being.

Now, what are you waiting for? It’s FREE TO TRY and clearly great for you! We’ll see you on the training mats soon!

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Martial Arts Fitness Could Extend Your Life… And Just Might Save It

Everyone knows someone who’s made a New Year’s resolution to get healthy, right? Of course! We all have. In fact, everyone could always use to feel better, wouldn’t you agree? Luckily, martial arts fitness could extend your life… and just might save it!

At Invictus, we know that you want to be healthy and strong! We also know that in order to do that, you need to feel confident that the choices you’re making today will not only support your goals now but also help you in the long term… and perhaps even extend your life!

The problem is you’re not even really sure if you’re on the right track or even where to begin to make that positive change. Sadly, this can make you feel doubtful that you’re truly making the right decision for you to accomplish your wellness goals.

We believe that self-care doesn’t have to be self-ish and that a person really can make progress on achieving their health and fitness goals with the right support from the right coaches. And best of all, you can start today. We understand that it requires more than just a simple wish to improve and that it will take dedication and consistent effort which is why we always do our best to not only educate our members on their options but also coach and support their goals every step of the way.

Here’s how we do it…

EDUCATION

The Cooper Institute in Dallas Texas & University of Texas Southwestern Medical School studied 66,000 participants and found some surprising results. People who exhibited exceptional health and fitness had the following in common:

Men aged 50 -> run a mile in 8:00 or less
Women aged 50 -> run a mile in 9:00 or less

However, when a person couldn’t break a 12-minute mile for men or a 15-minute mile for women then they were considered low fitness and high-risk for a shortened life span and other chronic diseases.

Dr. Bary, a Cardiologist at the University of Texas Southwestern Medical School in Dallas says, “If you are fit in mid-life, you double your chance of living to 85.”

Furthermore, a 10-year Harvard study of 1,000 healthy firefighters reveals that a person 40 years old who can perform 40 push-ups is 96% less likely to develop a cardiovascular problem than one who can’t do 10.

Fortunately for members of Invictus, we regularly practice push-ups at all ages and at all ranks and levels giving you the support you need to strengthen your cardiovascular health. You can be confident knowing that Invictus coaches and instructors always make sure to invest time and effort into your durability and strength to help you live your best life now.

HEALTH & WELLNESS

We get it. This may be an uncomfortable conversation right now and we’ve had to deal with it too. But the way we see it, we can ignore the truth, deny the truth, or accept the truth. At Invictus, we have decided to deal with reality but refuse to be defined by it. We also understand that data is simply information. So, let’s take a look at the information impacting our health and wellness today.

From the CDC…

  • 71.6% of adults aged 20 and over are overweight (this includes obesity)
  • 20.6%  of adolescents aged 12-19 years are obese
  • 18.4% of children aged 6-11 years are obese
  • 13.9% of children aged 2-5 years are obese

Sadly, more than 2/3 of the American population is overweight or obese with almost half of all Americans falling into the obese range. Yes, it’s shocking and sobering. That means about 1 in 2 (or almost 150 million) of us are in this category. Did you know a person who is 5’9″ and weighs more than 170 lbs is considered overweight? Furthermore, a person 5’9″ and weighing more than 205 lbs is considered obese (see chart below).

Unsurprisingly, obesity is also linked to impaired immune function. Based on a meta-analysis study of 399,000 patients, “people with obesity who contracted SARS-CoV-2 were 113% more likely than people of healthy weight to land in the hospital, 74% more likely to be admitted to an ICU, and 48% more likely to die.”

In fact, most of us regularly hear these days how someone seemed perfectly healthy but then got severely sick and then struggled to recover from their illness.  We’re not going to say that they weren’t seemingly healthy because perhaps they did appear to be doing okay but what we will say is that the most common health problems that develop due to obesity are: heart disease, type 2 diabetes, hypertension, some cancers, dyslipidemia, and stroke. Most of which have also been proven to contribute to a weakened immune system and a higher likelihood of mortality due to certain viral infections.

Thankfully, experts agree that regular fitness activity, like the martial arts training members at Invictus receive, has been shown to reduce- and in some instances, reverse- the comorbid effects of obesity. This is why we believe that martial arts fitness could extend your life… and just might save it! One member shared with us, “I’ve lost over 20 pounds and at least a couple of inches on my waistline. I have more energy and focus…” With results like that, why wait?

SUPPORT

This all sounds great, right? But how can you guarantee you’ll actually see results and improvement? Commitment. At Invictus, we only work with people who commit to their results. Why? Because we’ll give our best to encourage and champion you but it is up to you to do the work. Yes, we’ll be there to help and assist you but…

We can’t do the push-ups for you.

We can’t make healthy food choices for you.

We can’t force you to do anything you’re not ready to do for yourself.

We CAN support you. Whether it’s through our Small Group In-Person sessions (under 18 per session), LIVE-Stream training (from wherever you are), Invictus Online program (on-demand and on-the-go), Private Coaching (1:1), or Semi-Private Coaching (1:4), we have options to meet you right where you are and help you get to where you want to go.

So, when you’re ready to commit to discovering how martial arts fitness could extend your life… and just might save it, schedule a FREE Private Consultation with us to see how we can help you transform your goals into results. In the meantime, do yourself a favor and check out our Invictus Conditioning: Garage Gym Athlete program to begin accelerating your health and wellness today.

When you decide to train with Invictus, you will finally begin to get the results you truly deserve. So, join our MMA training now so you can stop wishing that “one-day” life will get better and instead make your “one day” today and become harder to kill.

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Is It Safe To Go To The Gym

Is It Safe To Go To The Gym?

At Invictus Martial Arts, we know that you want to feel your best and everyone knows that going to the gym is always an essential part of any healthy lifestyle. But in order to do that, you need to feel confident that you’ve clearly made the right choice to get training again. The problem is there’s so much contradicting information out there regarding the safety of training at a gym which makes you feel confused and unsure of what information is even reliable.

We believe investing in your health always includes a commitment to exercise well-being. Fortunately, fitness training has been not only scientifically proven to reduce stress AND boost your immune system but making an educated decision about returning to the gym really shouldn’t be that hard. And we understand your concerns about keeping proper spacing, hand hygiene, etc, which is why we’ve taken bold action steps to ensure that you and your family will always have wellness-supported, enjoyable training sessions here at Invictus Martial Arts.

Here’s how we do it…

Smart Spacing

Committed to going above and beyond the minimum guidelines, we at Invictus Martial Arts have smartly spaced dots on our training mats that maintain a distance of at least 2 meters (6’ 6”). As an added benefit, all our group training sessions leverage a small group training philosophy allowing up to 18 pre-registered participants per session. If you’re like us you’ll love how easily you can now train together while maintaining proper distance and getting in a great workout!

Fresh Air Supply

Pushing the boundaries of what martial arts training can be, Invictus Martial Arts utilizes a transformative fresh air supply system giving you confidence and peace of mind. During typical use, our fresh air supply system lets you benefit from hospital-grade MERV-14 air filters to prevent the transfer of bacteria and infectious diseases removing particles as small as 1/300 the diameter of human hair. To us, wellness isn’t just a phase or passing cliche, it’s the air we breathe.

Health-Conscious Flooring

Now, this may not be relevant to you but members at Invictus Martial Arts always love knowing that even their training floor helps keep them healthy. Our Dollamur Swain Hybrid mats aren’t just great for balance and safety at an enormous 1-1/2” thick, they’re also fantastic for supporting your healthy lifestyle. From Dollamur:

Instead of utilizing an antimicrobial additive in the vinyl surface of our sport mats, Dollamur infuses a biocidal additive which is registered with the EPA under FIFRA. Rather than focusing only on treating surface microbes, biocides protect Dollamur sports mats by eliminating potential microorganisms within the vinyl surface itself.

So, we invite you to CONTACT US today to re-ignite your passion for fitness by training In-Person with Invictus Martial Arts. And in the meantime, CLICK THIS LINK to discover all the ways we’re invested in supporting your wellness so you can stop worrying if it’s safe to workout and simply enjoy getting stronger and more skilled at Invictus Martial Arts.

 

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Health Is A Superpower

Health Is A Superpower

With so much focus in recent months on building strong immune systems and prioritizing well-being, experts agree that one of the BEST ways to bolster your body’s natural defenses is by investing in your health through nutrition and fitness.

So, when a person finally decides to take ownership of their own wellness, all kinds of amazing things always begin to happen! Here are three for you to consider:

Reduced Risk of Chronic Illness

Chronic conditions like the following are some of the largest contributors to underlying health issues:

Obesity (33.8% of all Americans)

Heart disease (the leading cause of death in the US at 23%)

And even some forms of cancer (21.3% of all US deaths)

Of course, these days there’s no shortage of diet fads and health tips. But it is definitely possible for a person like you to invest in your health by hiring a nutritionist/dietician, seeking the medical advice of your doctor, or spending 30-minutes a day learning about all the great ways to empower your body through a balanced approach to food.

Simply put, food is fuel.

But remember: the standard American diet will give you the standard American diseases. So, if you want a better output you need better input.

Luckily, it’s easier today than it’s ever been to adopt a healthy lifestyle as long as a person like you is willing to make a personal investment to take the initiative and begin now.

Upgraded Stress Response

It’s no secret that being active reduces stress.

According to Harvard Medical School, “Exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body’s natural painkillers and mood elevators.”

When you move more, you feel better.

Fortunately, it’s easy to get in GREAT shape with martial arts training.

Not only will this help you reduce stress but it will also give you a fantastic sense of accomplishment. When a person like you advances in your martial arts training, you quickly learn new skills increasing your confidence, developing laser-like focus, and encouraging good habit formation.

Improved Mental Health

Mental health expert, Stephanie Gilbert, writes, “Mental health heavily influences our quality of life. So it makes sense that mental health, just like physical health, needs to be taken care of and maintained. And one way that it can be maintained is through finding a sense of community.”

So, as you read this, imagine one of your greatest accomplishments. Perhaps it was getting that grade you really wanted or perhaps it was that promotion you worked really hard for or perhaps it was finishing at the top in the competition. You might agree that you didn’t do any of it alone. There was always someone who believed in you, helping you.

That is the power of belonging to a community of like-minded people!

You more easily find purpose and meaning in a community of like-minded people because you know that you are supported to accomplish your goals… which always feels really good. In fact, experience shows that people who invest in martial arts at Invictus always transform their goals into results.

So, how will you take charge of activating your superpowers?

Perhaps for you, it will be making that smart food choice at your next meal or maybe deciding to move more this next week or even practicing daily mindfulness. Whatever you choose, your inner superpower is just waiting to be unleashed!

So why not BEGIN TODAY?

 

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get in shape

How To Get In Shape With Mixed Martial Arts Training

How can you get in shape with mixed martial arts? First, let’s consider this: what image comes to mind when you think about mixed martial arts?

 

Is it two sweaty people clobbering each other?

Is it a chain-link cage and bloodied individuals?

Is it a boxing ring with unfamiliar rituals?

 

What if that was only a small portion of it?

What if mixed martial arts was actually more?

What if it was a modern evolution of an ancient tradition?

 

Mixed Martial Arts (or MMA) is a multi-discipline practice that pulls from many warrior traditions, and, as you may be aware, that means its application can be quickly applied to many facets of daily life. In fact, a person who regularly trains in MMA always benefits from boosted wellness to improved fitness while learning new skills to stay safe and secure.

 

Fortunately, this can be easily accomplished when the instructors focus on your goals and what you hope to accomplish with an MMA program. By listening to a person’s needs, an MMA coach can effectively tailor Private Coaching sessions or even group classes to help you quickly make the progress you want. Whether it’s a sense of renewed confidence, shedding a few unwanted pounds, making new strength gains, or even meeting other like-minded individuals, choosing an MMA program for self-defense and fitness is always a great choice to make.

 

So, how exactly does a person get in shape with MMA training?

 

MMA training helps develop the strength and stamina you need to feel powerful and help you conquer your day. Each training session at Invictus begins with a High-Intensity Interval Training (HIIT) performance warm-up focusing on full-body, body-weight aerobic strength conditioning for agility which is immediately followed up by a durability session focusing on proprioceptive balance and muscular elasticity for flexibility.

 

The benefits of MMA training are truly endless but here are a few great reasons to start today:

 

Mindfulness

Training in MMA requires exquisite attention to performing the task at hand with focus and intention. Fortunately, anyone can learn how to develop increased attentiveness through a simple process known as breath control. Navy SEALs and elite athletes easily leverage this skill by activating their parasympathetic nervous system which conserves energy as it slows the heart rate and reduces adrenaline production keeping a person calm and centered. To do this, a person simply focuses on inhaling and exhaling through their nose slowly and always returns to their calm breathing technique even while performing bag drills, sparring, or HIIT training.

Body Composition

MMA training is a full-body, aerobic activity that uses body-weight resistance training thus improving the following areas (a) :

      • Develops strong bones
      • Assists weight management
      • Enhances quality of life
      • Helps manage chronic conditions
      • Sharpens thinking skills

Fortunately, whatever your training objective, most people use MMA training to help them achieve their goals and even increase their metabolism. In fact, anyone can see that MMA training is a great way to get in shape and have fun while quickly learning new skills to keep them safe and secure.

Resiliency

Everyone knows that much of a person’s wellness depends on the ability to quickly recover from difficulties whether physical, mental, or emotional. The best way to develop resiliency is by persevering through challenges forcing our neuromuscular system to adapt to the new and varying stimuli thus creating lasting change. Luckily, MMA training boosts self-confidence, and, over time, improves a person’s mental and emotional neuroplasticity through physical endurance and stamina. From skill progression to improved fitness abilities, the impacts of MMA training on a person’s adaptability continues to improve with each belt rank advancement.

 

And best of all, this is just the beginning! The best way to find out more is to experience it for yourself. Regardless of how you choose to train with us to get in shape (online or in-person), now is a great time to get started in MMA training! So, if you’re ready to have MMA training make a difference in your life, it’s easy to GET STARTED with Invictus and we would love to help you accomplish your goals!

 

(a) https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670#:~:text=By%20stressing%20your%20bones%2C%20strength,help%20you%20burn%20more%20calories.

 

Creative Commons License

© 2019-2021 Invictus Martial Arts

All rights reserved. Used with permission. This work is licensed under a Creative Commons Attribution-ShareAlike 4.0 International License.

Want more? Subscribe to get always get the latest tips & tricks you need to feel your best and make the most of every day!

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