We promote a self-defense strategy that begins with a proper mindset of awareness and avoidance. Unfortunately, avoidance isn't always possible, and when de-escalation is ineffective or impractical, we can make the mistake of thinking our everyday carry (EDC) handgun is the solution. Without question, a handgun is a fantastic tool in some self-defense situations, but certainly not all of them.
Close-Quarters Self-Defense:
We need to develop other skills to defend against an attack at a close distance. Unfortunately, even though most of us know this reality, many still fail to grow in this area.
For this reason, our friend and instructor, Matt Numrich, has produced an 11-part video training program on Close Quarter Defensive Tactics. Today, we will share one of the videos from that series below, but please note, the entire course is available now for Guardian Nation Members.
Combatives instructor Matt Numrich produced this 11-part course, only available in its entirety to Guardian Nation members. Today, we will bring you the final special preview of Numrich's online course, Close Quarters Defensive Tactics.
Self Defense Techniques – Using a Handheld Flashlight
You probably carry a handheld flashlight on you every day. It's great for illumination and can be incorporated into hand strikes in a non-permissive environment where the flashlight may be all you're armed with. Like any other self-defense technique, it should involve a simple process that we can perform under stress, not just at half-speed with a compliant attacker.
The fundamentals covered in this lesson are:
Areas of the body to target when using a handheld flashlight
How to strike using a handheld flashlight
Like any other self-defense technique, these techniques are not overly complicated. The methods are repeatable and straightforward so that we can perform them under stress, not just at half-speed with a compliant attacker.
As you will see when viewing this lesson, the course requires active, physical participation. Therefore, getting a buddy or family member to take the class with you would be ideal. This way, you have a person with whom you can go through the repetitions.
The MFC (Modular Compact Flashlight) Spark flashlight from ReadyUpGear, is a fantastic administrative handheld light that I carry daily. It has aggressive knurling that provides grip and, while it's pretty compact, works well in the techniques described in the video. If you have big hands and need a flashlight with a longer body, consider this one from Streamlight.
Take a look at this week's lesson from Matt Numerich's course Close Quarters Defensive Tactics.
As I mentioned, this 11 part video course is available for free to members of Guardian Nation.
SPECIAL BONUS: Right now, Matt Numrich is offering a special free DVD to our readers. You can claim a copy of Matt Numrich's Krav Maga online training course for free (just pay shipping and handling). Some of the topics covered in the course include:
A specialized hand strike that will drop any attacker who gets hit in this unguarded target
Devastating self-defense move, perfect for the street, and showed three different ways to cover different kinds of attacks
.How to “strike low” when an attacker outside your peripheral vision attacks you
Discover a defensive and offensive kick that will move a guy back ten feet while letting all those around you know that you mean business
Learn how to defend yourself if pushed or knocked down to the ground
Find out the three-step defense technique to counter anyone who chokes you on the ground in the scariest position!
The FIVE key elements of effective self-defense training, so you can learn these moves quickly and defend yourself even faster
Find out how to quickly get out of a common ground position, which takes MMA champs years to learn! You'll learn a better way in seconds!
The best fighting stance, which mimics what the body naturally does to defend itself and will help your moves become like second nature
A dominant defensive position that will control your opponent and position them for incredible and brutal follow up strikes after they try to attack you
Cartoonist Walt Kelly modified and changed Commodore Perry’s
famous quote to, “We have met the enemy and he is us” in a cartoon he
created in 1970 celebrating the first Earth Day in 1970. The message
being that man from his treatment of the earth is the planet’s enemy.
It may also be true that the greatest enemy of democracy is not our
corrupt leaders, but that a large part of our country’s citizens do not
love or understand what democracy really means. If they do not love or
want a free press that allows opposition and differences of opinion to
flourish, then they do not love or want democracy. If legislators take
away the rights of any minority and hamper free elections and the
ability for every eligible citizen to easily cast a vote, then they do
not love democracy. If school boards take books out of libraries as
Texas is doing, because they consider the books too disturbing or
controversial, then they are going down the path of the book burnings
that happened in Nazi Germany and they do not love or want democracy.
Instead of democracy they want only their own opinions and their own
laws to prevail and flourish and are willing to vote for leaders who
will give them what they want. But leaders who willingly lie and bend
the laws to obtain power eventually take away not only the rights of the
minorities they oppose, but also ultimately take away all their
citizens rights as we have seen in other countries that have become
authoritarian and have lost their democracy.
In the United States we are on a dangerous road toward losing our
freedom. If in the next few elections the people vote for leaders with
selfish and corrupt motives and authoritarian tendencies, then the
voters will ultimately be responsible for giving away their precious
freedom and once you give away your freedom, it is very difficult and
perhaps impossible to ever get it back.
In a Democracy everyone has a voice and is worthy of respect. Poor
people, rich people, minorities and majorities and people of different
religions and different ethnicities. If a voter does not believe in
that, then they do not love democracy. That is the dilemma that the
voters in America will soon be facing in the coming elections in 2022
and 2024. How many voters still love democracy and are willing to vote
for and support leaders who will protect it? The future of our country
and the future and well-being of our children and all future generations
are now in the hands of all of us who are voters—an awesome and
frightening responsibility. We must now all work and fight to protect
our ability to vote. We must fight for the "For the People act of 2021"
that will help to protect every citizen’s right to vote. We must all
make an effort to get the information we need from many different
reliable sources so we can become wise and informed voters and
ultimately cast our vote for leaders who will always protect our
democracy and the rule of law and keep it forever strong and safe.
Democracy needs every voter now as it has never before needed all of us
to work and fight for its very survival.
June Stepansky is a published writer and poet who writes
books and articles about happiness, self-improvement and social and
political issues. Her poetry has been published in the literary magazine
Vol No 21 Childhood and in Vol No 22. Poems that Need to be Explained.
A Different Voice—free self-help book
A Different Voice, by June Stepansky: FREE Book Download (free-ebooks.net)
Kaleidoscope—free poetry book
Kaleidoscope, by June Stepansky: FREE Book Download (free-ebooks.net)
We live in a world that knows nothing about the nature and character of God and the love He has for us. When most people think about God, they conjure up images of a frightening deity who either hates them or is angry with them; this is heartbreaking and just plain wrong. He’s not a vengeful God waiting for us to make a mistake so He can have a reason to condemn and punish us. He’s the essence of love and wants very much to enfold us in His arms and embrace us.
We all share the same basic needs for love and happiness, but most people don’t know where to find them. The world only offers substitutes that leave a person feeling empty and unfulfilled inside. By contrast, God stands ready to offer us what the world can’t. He wants only good things for us. “For I know the thoughts that I think toward you, says the Lord, thoughts of peace and not of evil, to give you a future and a hope” (Jeremiah 29:11, NKJV).
God’s kind of love goes much further, wider, and deeper than human love. Humans love cautiously, conditionally, and with reservations; God’s love is unconditional, eternal, and has no boundaries. God loves us so much, He sacrificed His own Son on our behalf so that He could have a relationship with us. “For God so loved the world,that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life. For God sent not his Son into the world to condemn the world; but that the world through him might be saved” (John 3:16, 17).
Jesus, who is the perfect image of His Father, died a painful death on a cross for us; He then rose from the dead with the promise that we can have access to the same eternal life in heaven that He has. Out of love for us, He sealed the promises He made with His own blood; we have His Word that He’ll be faithful and true, unlike any fair-weather friend. “For though a thousand generations may pass away,he is still true to his word.He has kept every promise he made to Abraham and to Isaac. His promises have become an everlasting covenant to Jacob,as a decree to Jacob” (Psalm 105:8-10, TPT). God is exceedingly, abundantly good. Believers can be confident that they will inherit the same loving promises that Abraham, Isaac, and Jacob received.
God wants to be with us, just like earthly parents enjoy being with their children. Our acceptance by faith of what Jesus did for us on the cross to save us from our sins makes us God’s children. “…But ye have received the Spirit of adoption, whereby we cry, Abba, Father. The Spirit itself beareth witness with our spirit, that we are the children of God: And if children, then heirs; heirs of God, and joint-heirs with Christ…” (Romans 8:15-17). As His sons and daughters, we also receive peace, joy, prosperity, safety, forgiveness, wisdom, and victory in life. These are things the world can’t receive because it doesn’t know God.
When we accept the love God has for us, He’ll fill us with it until it runs over, spills out, and splashes onto others. In this way, we’ll experience—perhaps for the first time in our lives—what it’s like to receive and give His love. When we’re embraced by Him, we’ll definitely know it. Our heavenly Father is simply waiting for us to reach out to Him.
Cowardice in a culture of sameness, contrived by the lameness
of intellectual regression, portends the recession that harkens the end
by collusive and contrived consensus. For a viewpoint arguing contrary
to the herded powers of mainstream dominion, the pretended collective
for the greater good intends the folly of the American Dream. As the
fading echo of poetic expressions once claimed, to rebel against much
and be subservient to little as possible, wiser fragments of time gather
dust and lose their shine. In cowardly times, the poorly disciplined
attributes of historical references, psyche portals erupted from quiet
intentions to disrupt the mainstream for onslaught of heroic adventures.
Yet, the more powerful elites, the oligarchies and their minions among
the political aristocracies, in shadowy realms foment the collusions of
herded submission. Where militant tyrannies and terroristic theologies
are less cumbersome, ideologies pervade the senses with more subtle
seductions. Cowardly, a culture falters to the arrogance of ignorance.
In a 21st century post-modern context, ripe with the incestuous
urgings of global electronics, and associated techno-wizardry, a more
profound delineation of cowardice is found. Subtle, behind the scenes,
cunning linguistics, and sleight of hand memes, foolhardy notions absent
credibility argue the sad defect of a mainstream gone increasingly more
stupid. Well-groomed, laced to the hilt, bound to the silk, the
smoothed skin arrogance of self perpetrates treacheries with purposeful
stealth. For the cowards of modern times, the laptop, the cell-phone,
the swipe of masked digital selfiness ejaculates the egregious fallacies
of fraudulent spew. As to a coward, there are diverse representations.
From an attempt at etymology, the unfolding human ecology represents
admonition of centuries long past. On a simplistic spectrum, perhaps
even a basic primordial range, cowardly ways are that which shuns the
courage to meet a threat, a danger or a delicate probing adventure.
Modernistic perspectives find cowardice more broadly applied.
Using the bully as one possible example, the weakling has changed.
Bullies are cowards, but their disguises are more cunning and deceptive.
Of tormenters, intimidators and oppressors, their intimidation tactics
and techniques are diverse. Here, reference is not the generic movie
making blather of backing away from an actually physical fist fight.
Instead, it is of a deeper moral sense of individuality versus
maladaptive status quo consensus. The standard issue usual template of
the bully versus the victim in physical confrontation devolves to a more
sinister reality. Cowardice has become more covert and deceptive, so
much so, the average person will miss it.
While it does not take extraordinary effort to be smarter than the
average, beyond thinking and acting at an 8th grade middle school level,
most will fear the sacrifice of intellectual betterment. Regardless,
cowards come in all sizes, dimensions and expressions of selfishness.
From academia to government, from corporate intrigues to mass marketing
consumptive gluttony, pontificating gurus of “celebrity worship”
conspire to spoof their adherents. with the shortcomings of their wadded
superficiality, the haughtiness of infantile narcissism respects no
boundaries. For a moment pause, that suggests the origins of such
dissonance as to the characterizations. From an Anglo-French to an
Italian derivation, the word dissects toward a derogatory reference of a
“tail” of something. In a metaphoric sense, as may be associated with
the alimentary canal and the expulsion of excremental wastes, verbiage
likely refers to “tucking the tail between the legs”. Or, could apply to
the expressiveness of suggesting “turning tail and running”.
Regardless, such descriptors take on divergent perspectives in
contemporary application.
With more fascinating reference, an Old-English manifestation is that
of the “cow-herd”. Or, also a “pulpit”, by which an appeal to authority
castigates or otherwise discourages dissent, controversy, challenge,
debate and argumentation. Other historic and philosophical distinctions
suggest fearfulness related to a spiritual, physical and psychic sense
of individuality. But, suffice it to say more fun can be postulated by
the playfulness offered in use of “cow-herd”, or maybe a cow in a herd.
In no way does the mention here reflect negatively upon hard working
agriculture interests in any way. Rather, the suggestion is toward those
of a fraudulent and deceitful nature. Wonderful metaphorical
ascriptions can unfold in a jesting manner. This could be particularly
satirical in application to politicians and political processes where
hypocrisy and untruthfulness roam freely. As to that point, the modern
coward resents truthfulness, facts and rationality over the expanse of
logical analyses. One writer calls it the fear of honesty.
In one article from a blog about politics and society, the author
lists a number of malevolent characteristics of the modern coward.
Distressed that others might disagree with him or her, and that some
will argue with authentic credibility, the scaredy-cat is terrified his
or her “world of fiction” will be exposed for the fraud that it is. The
psycho-physical weakling elevates his or her fantasies to pretentious
and unrealistic expectations for self-gratification. Intentionally
insulating the selfiness against the harsh realities of the real world,
social media along with mainstream media ignorance reinforce nebulous
notions in emotional reactivity. While lying is not particularly
creative, as savvy inquisitors easily observe, the coward relies on
herded collusions.
The cowardly come through loud and clear for the astute observer. In a
mass-marketing culture, where everything is for sale and everything can
be justified, the insidious and incessant promotion for gluttonous
consumption is everywhere. In an expression of contemporary
philosophical inclination, reflecting what one researcher lamented, that
a lifetime of ease invites softness and weakness for the senses to
please. From that, words come to mind. Soft, weak, timid, emotional and
cowed. There is that reflection to the “cow-herd”, which infers
intimidation, browbeaten, scared, and bullied. As such, from a vast
profit-making corporate monstrosity of infotainment industry, the
proliferation of scare mongering is good for business. Superficial,
shallow, dishonest and deleterious to social ascendancy, the poisonous
spew of bloated conjecture admonishes the independence and individuality
of courageous creativity. So easily, the fear mongering colluded to the
success of promoting weakness and perpetual subservience.
For the dark ages of modern times, the culture of cowardice reaches
to every aspect of socio-economic interactivity. As a “herd animal”, a
variety of historic philosophers accused western cultures as becoming
intellectually malnourished, lazy, eager to please pretentious
authorities, socially enslaved and uncreative. In rebellion to the
malaise of fat and foolish complacency, a few valiant ones assert their
liberation toward creative individuation. Heroic and passionate as to
craft and vocation, their genius is found in their exceptionality to
herded conformity. Again, as to the exhibition of their uninhibited
personification, the brave ones reside in a niche of smaller contrast to
the overwhelming tyranny of the massive mainstream. Quiet, courteous,
humble and innovatively diligent, they are in stark contrast to the
ostentatious selfiness of the crowd. There is singular and potent
expression in their aloof anonymity. Building a “higher self”, theirs is
not one of constantly reinforced of communal validation. Transformation
is essential.
For a brevity of life chances, the cost of being human, the vast
majority mirror the sentiments of past historians who assert the
selfishness of the majority. Shunned conceptually and physically, many
reject the nobility of individuality, separation from “cow-herd”, and
solitude of ingenuity. Among the human chattel of grazing idleness, the
adventurous spirited sensuality of the mature ones is frightening. As
children in adult bodies cower in confrontation with such noble
individuality, social media flows with deception, hypocrisy and deadly
animosity. As such, the proliferation of malevolent recriminations
unfolds with divisive context. Among the sluggish and contemptable, the
incompetent and the impotent, societal degradation prefers the cowardice
of immaturity in collective consensus. Timidity finds refuge in greater
numbers.
Run, hide, and cringe, fear the mysteries lurking on the fringe. As a
person enslaves himself or herself, or whatever self, around him or her
others enslave themselves. In the surrounding collective, and attention
is paid to that word, the status quo consensus is typically contrived
by those more influential and manipulated for selfish interests. Astute
investigators pay attention to key words. For the aggregated many, the
group, the crowd, etc., the collusion is in the collectivism of the
motivational factors. In the activism of power and control, the
centrality of interaction aims to ensure a lesser role for individuality
and identity and dominance of the collective. The hive, the group, and
all the associated consensus building, diminishes the role of the
individual and stifle imaginative creativity. Freedom, liberation of the
senses, visionary creativity flourishes when the nature of
individuation roams willfully free. Yet, constraints manifest in diverse
ways through interaction within a multiplicity of institutional
frameworks.
Unfortunately, and to the detriment of social processes, including
free expression of ideas in various artistic forms, the social
mainstream fears singular differentiation. Instead, for most one size
fits all, one template for everything and one equation explains the
simplicity of complexity. Among the worst offenders for the “free
expression thereof…” comes from the corporate monstrosities of
infotainment. Politicians are easy, they fall in line quickly given the
ease by which they salacious gratify their egoistic ambitions. Pundits,
politicians, proselytes of collective contrivances enjoy the smug piety
of their immaturity. Habituated to the collective conformity of
pretentious normality, the vast majority of the populace relishes in the
complacency of dulled expectations. In reference to one writer’s
admonishment of contemporary society, the majority sips the bitter venom
of servitude in small doses over time. Cowardice is easily embraced.
One researcher, writing about the “pussification of America”, cites
with fascination the characteristics of becoming sissified. Taking
liberties with the book references, and keeping an association with
classical criminology, such is the intentional process of purposefully
acquiescing to the lower realms of infantile narcissism. It is the
many-faced purposes of clinging to the immaturity of child-like
selfishness, and forsaking the viability of individual growth and
maturation. Added to that, is the resistance to self-evolve into a more
profound and wisely ascended individual. As to that admonition, gender
is irrelevant, courage of convictions and pursuit of heroic quests
become the vibrant and energetic impetus for transformation. For the
stupidity of simplistic and magical thinking, the warrior pursues his or
her journey of intense authentic realization. He or she fights back
against the idiocy of cowardly cultural oppressions.
Added to this debasing mix of cowardly oppressions comes the rise of
the “techno oligarchs”. Self-righteous smugly pious, presumed pontiffs
of cyber culture, divine right of tech-aristocracy for cultural
normalcy, adult children claim societal rulership. Self-centered
infantile narcissism among the vast reaches of the infotainment
ministries of thought control assert their domination. For the “gulags”
of social media ostracizing, or the “corrective labor camps” of thought
control, the power elite have new faces and old intentions. By what is
really the limp and impotent immaturity of adults with privilege
throwing temper tantrums like spoiled children, wealthy technocrats
strive to dictate the status quo. No deviations are allowed, free speech
becomes a threat, individuality is dangerous, and alternate ideas are
seen as contrary to the collective. Power, control and domination over
the population manifests in sinister instigations. Everyone must be the
same and relish in the safe mediocrity of gluttonous consumer
subservience.
For the new “robber barons”, the high-tech gurus of pretentious
silicone enclaves, tech is good, tech is for everyone, tech fits all and
tech is god. Those who control the nexus of the cyber networks dictate
the dogmas of behavioral consistency. To deviate, to question and to
resist is dangerous to the slick corporate cyber con artists. For the
few and the rebellious, the true social warrior, not the fake foolish
ignorant ones, differentiation to a higher state of personal being is
the mission of private individuation. Speaking out and expressing
conflicting and confrontational perspectives threatens the adult-child
to actually consider the freedom of ideas. Tyranny is cowardice, like
cultural complicity to enforce collective consistency, the cowardly
invoke all manner of condescension and derision to those who resist. The
force of individuality is in danger, as communal complicity reinvents
the simplistic templates of sameness.
And yet, thinking outside the box, or the incestuous relationship
with techno gadgetry, is challenging to the independent free thinker.
Cowardice of culture for collusive consensus spans a spectrum of
multiplicity in a complexity of cyber interactivity. To recall the
reflection of one literary luminary of 19th century America, the
antidote to social media and government abuses of liberty is the
individual who demonstrates the potency of his or her character and
growth. In the past, the brutality of dictatorships devalued the
vitality and importance of individual creativity. As to the modern
context, in an alleged democratic republic, tyrannical instigations
transcend freedom of expression by diverse means. Politicians, pundits,
and self-appointed proselytes of “rules for behavior”, as from
techno-empires of mainstream media, subtly decry and oppress the
important nature of individuality. Cowardice in culture is found in
herded ideologies.
For the false bravado of hiding behind techno gadgetry, the cowards
among us fear the damning terminal nature of their terrestrial
existence. Villainy of all manner unfolds. As one cultural
anthropologist asserted, most people are terrified by the dark terrors
that life and death invite. On the one hand, extraordinary heroism, the
creativity of the ascending mindfulness of individuality. Fingers of the
other clap the admonition to higher enlightenment. Yet, at the same
time, the hand that shakes the first one loathes the necessity of its
nobility. Instead, for many, the efficacy of truth devolves to the
selfish reflections of infantile self-worship. By contrast, the other
dimension, or multiple psychic frameworks, demand an overcoming of
mundane rudimentary subsistence. To the carnal desires of one’s eye,
peering through the maze of darker intentions, resisting the heartfelt
passions of ingenuity beyond self, purposes collude to perpetrate deadly
inflictions.
As to the presupposition of personal divinity, the creator of loftier
possibilities retreats into the malevolence of disingenuous
motivations. For nothing of this is new, except for the egregious
ignorance of all that has been done before. Demon or demigod, evil or
potentiality of good, the duplicity struggles to know what it would. For
the sake of the enslavement to the ease of status quo abatement, in the
sheep filled crowds of subservient weakness, many adhere to the
dominance of a lashed whipping for self-punishment of gutless weeping.
As opposed to claiming the godly qualities of profound creativity, the
demonic insistence to primordial collectivist absurdity profanes the
essential vitality of exceptional differentiation. In the cowardice of
culture for collusive consensus, negating the fearful horror of final
termination, bargains and even begs illicit conspiracies for salacious
personal enrichment. No limit as to the evils of timidity.
In earlier times, eras lost and gone and seldom re-discovered, the
brutal disdain for cowardice expressed astonishing disgust. Shunned,
avoided, cast out, and excommunicated from the realm, cowardly behaviors
received severe retribution. To lose shield, sword or spear,
metaphorically speaking of course, to fail to stand up for oneself
exuded the sweated stench of faint-hearted childishness. Nakedly brave,
unclothed by virtue of self-evolving uninhibited bravery claims the
divinity of individual distinction. From a diverse more dynamic
metaphysical perspective, heroism in the unique madness to claim
courage, to overrule fearfulness, the valiant warrior asserts his or her
liberation in personal transformation. By prosocial activity in
selfless service, imaginative ascendancy in genre of artful invention,
he or she labors strongly to go beyond the commonplace. By an assortment
of settings in modern times, personal warfare has many fronts. As to
that, courage of convictions frightens the cowardice of culture for
collusive consensus.
Randy Gonzalez is a veteran of the law enforcement
community for the past 40 years. He also is a college professor of
criminology, former police chief and police academy director.
Want to Train your Tennis like the Professional athletes do?
Now is the time to workout with Gwen Lawrence, Celebrity Yoga Coach to professional athletes and teams for over 20 years.
Free your shoulders like Eli Manning. Open your hips like Odell Beckham Jr. Sharpen your skill like LPGA Pro’s. Increase your vertical like NBA champs and Gwen’s NY Knicks. Improve your torque like Alex Rodriguez did with Gwen. And much much more... (Continued below.......)
(....Continued....) Engage in Gwen’s proven Power Yoga for Sports Tennis Edition principles at home for a fraction of the cost of a private session with her.
Balance
Strength
Flexibility
Mental toughness
Focus
Breathing
Gwen was named, “Best Innovation in Sports Medicine” by ESPN Magazine, so what are you waiting for?
Do not let the thought of a Mother of three adult boys trick you, Gwen Lawrence’s resume will inspire any fitness professional and Yoga Teacher to follow their dreams. Gwen has Been in the fitness industry for well over 20 years, but most notably for being a Celebrity Yoga Coach. She is an Entrepreneur, Business Owner, Massage Therapist, Yoga School Owner, Curriculum Writer, Speaker, Yoga Coach, Author, Video Producer and if that is not enough Mother and Happily Married.
Gwen a New Yorker has always been a lover of fitness and healthy lifestyle, DNA driven vegetarian, and Dancer since the age of 3, Gwen has changed the air in the world of professional sports and its acceptance of Yoga as an integral part of their training. She developed Power Yoga for Sports Program over a decade ago. She was named “Best Innovation in Sports Medicine” by ESPN Magazine and has worked with the NY Giants for over 15 years. Some other notables are: NY Yankee team members, NY Redbulls, NY Rangers, and NY Knicks. Her professional athletes are spread all around the world now.
Gwen still focuses her life in bettering athletes of all ages, but in addition she now teachers her trade secrets to people in more than 13 countries. Another project close to her heart is her commitment to working with Veterans, and helping them cope with PTSD and re enter civilian life smoother.
She is also the official spokesperson for Gaiam TV, a two time ambassador for Lululemon, ambassador for Kulae, Prismsport, Torq King, and Gaiam, her writing appears in Men's Health, Women's Health, Fitness Magazine, Shape Magazine, Yoga Journal, Details magazine and shape.com, espn.com, espnw.com. She makes regular appearances on NBC TODAY show, Good Day NY and many TV news and national radio shows. Gwen has also been seen in Gaiam Ads, and YogaVibes in Yoga Journal. Her first book Body Sculpting with Yoga, was just released worldwide, and Power Yoga for Sports APP.
"I transform lives from good to great, helping my clients reach their highest potential, using my 6 power yoga for sports philosophy's to Attain fitness, find Balance, Create goals, and Define personal happiness in work, school, family and life the way only an intuitive Yogi and seasoned MOM can" Book this course.....
It's no secret that many parents and their children are
overweight. These 10 simple "secrets" can help you change your family's
lifestyle so you can all get fit and healthy.
Eat whole grains
Processed and refined grains, such as white bread, white rice,
cereals, pasta, and other foods made with white flour, have a high
glycemic index, low fibre, and fewer vitamins and minerals than foods
made with whole grains. Making the switch to whole grains, including
whole-wheat bread, whole-wheat pasta, brown rice, and grains made with
whole grains, is an easy and healthy way to make your family's diet more
nutritious. (Continued below.....)
On this week's StrengthCast PowerShow:
Part one: 5 Energy Boosting Pre-Workout Foods BBcom.
Coach Jessica Isaacs breaks down 5 Energy Boosting Pre-Workout Foods ⚡️🍌
Power skips are a very useful ballistic activity for improving lower body power, jumping mechanics, triple extension efficiency and posterior chain connectivity. During the skip, the participant must explosively push off the plant leg to jump as high as possible - while driving the opposite leg into significant hip and knee flexion. Meanwhile, the arms travel contra-laterally to assist vertical acceleration. Upon landing, the action is repeated using the opposite leg to drive off of the ground following a rapid transition step. From the NCSF
(....Continued......)Limit soft drinks and fruit drinks
Soft drinks and fruit drinks have low nutritional value and a lot of
calories. At about 150 calories per 12-ounce serving, your kids will
gain an extra pound about every 3 weeks if they drink just one can of
soda every day.
Cutting back or eliminating soda, fruit drinks, and even fruit juice
can be a great way to get rid of a lot of extra calories and leave room
for your kids to eat more nutritious foods.
Eat more fruits and vegetables
Most kids don't eat enough fruits and vegetables, and that usually
means eating different, less nutritious foods. With a high fibre content
and many vitamins and minerals, fruits and vegetables are an important
part of a healthy diet. And because they are high in water, eating
fruits and vegetables can help you feel full and fulfilled so you don't
overeat.
Eat more foods with calcium
A common mistake people make when trying to lose weight is to stop
drinking milk, eating cheese and yoghurt. Calcium is important for
building healthy bones and for losing weight. You should encourage your
children to drink low-fat milk, eat portioned amounts of cheese and
yoghurt to lose weight and maintain a healthy weight.
Be more active
Everyone knows that part of the cause of the current obesity epidemic
is that people are much less active than they used to be. Involving
children in organized activities, which can be a team or individual
sports, and reducing time in front of the TV, computer, and playing
video games, will burn calories and improve fitness. Family activities
are also a great way to be more physically active. Even simple things
like walking across a parking lot, using stairs, and going on short
family walks or bike rides can make a big difference.
Know where calories come from
While you don't necessarily need to count calories daily, you can
keep a journal of what your family eats for a few days so you can see
where the extra calories are coming from. Are your kids overweight
because of the calories they get from a bedtime snack or those two
glasses of Kool-Aid or soda they drink? Or maybe because his portion
sizes are too big?
Knowing where your kids' calories are coming from will help you know
where to make changes and how to cut back, especially on foods that are
high in empty calories.
Learn about carbohydrates
Carbohydrates get a bad rap, especially with all advocates of
high-protein diets, such as the Atkins and South Beach Diet. Not all
carbohydrates are created equal. While it's a good idea to avoid refined
foods such as white bread, foods made with white flour, and foods and
drinks sweetened with sugar, other carbohydrates should be part of a
balanced diet.
Instead of avoiding all carbs, just learn how to choose foods with
"good" carbs, such as fruits, vegetables, beans, and whole grains.
More information about fats
Like carbohydrates, there are "good" and "bad" fats. Instead of
making the mistake of trying to stick to a low-fat diet and simply
replacing other foods that often have the same number of calories, eat
foods that contain "good" fat. This includes foods with polyunsaturated
and monounsaturated fats. On the other hand, you should avoid saturated
and trans fats.
Choose healthy meals when dining out
Even if your family is eating healthy at home, if you eat super-sized
fast-food meals a few times a week, they are likely still at risk of
becoming overweight. If you eat out a lot, check out the nutrition facts
from the restaurant's menu and watch your portion sizes. Calories and
fat add up quickly when you eat out!
Stay Motivated!
Most people know what to do to be healthier but eating healthy and
exercising is not easy. Education about the specifics of a healthy diet,
involving and documenting the whole family
It's no secret that many parents and their children are
overweight. These 10 simple ‘secrets’ can help you change your family's
lifestyle so that you can all become fit and healthy.
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