Pearls of Wisdom

A goal without a plan is just a wish.

-Antoine de Saint-Exupery

The big secret of life is that there is no secret.  Whatever your goal, you can get there if you are willing to work.

-Oprah Winfrey

It is a paradoxical but profoundly true and important principle of life that the most likely way to reach a goal is to be aiming not at the goal itself but at some more ambitious goal beyond it.

-Arnold Toynbee

White Dragon Martial Arts, Train Hard-Live Better!

High Fructose Corn Syrup (HFCS) is found in almost everything we eat.  It is found in everything from salad dressing to soda.  In fact HFCS accounts for approximately 40% of the total calories consumed in the Standard American Diet (SAD for short).  HFCS is cheap, easy to transport, and has a long shelf life.  It would appear to be a miracle food of modern food science on those criteria alone.  However, there is much debate about the overall safety and widespread use of HFCS.

Perhaps the biggest safety concern about HFCS is the link between its use and obesity rates in America.  The high use of HFCS during the 1980’s has correlated with high obesity rates.  It is a well proven fact that after HFCS is ingested, it goes straight to the liver where it is converted to fat (triglyceride).  This process occurs without the use of the pancreas or the secretion of insulin.

HFCS has also been linked to Type 2 Diabetes and insulin resistance.  A recent study using laboratory mice showed that a diet high in HFCS led to insulin resistance (hyperinsulinemia).  Insulin Resistance is the condition where normal amounts of insulin are inadequate in producing the normal insulin response.

HFCS contains high levels of mercury.  Another study found that over half of commercially used HFCS contained mercury.  Mercury is toxic in all its forms and has been linked to damage of the brain, kidneys and other organs. It is also linked to autism, ADHD, and other developmental problems.

Avoiding HFCS can be more difficult than just curbing your soda habit since it is found in almost all processed foods. However, by reading labels, eating more natural foods–like fresh fruits and vegetables, and by avoiding fast food, you can decrease HFCS consumption.

A healthier lifestyle that includes exercise and good nutrition will lead to a better you!

White Dragon Martial Arts, Train Hard-Live Better!

Everything we ever wanted is waiting for us outside of our comfort zone.

-Author Unknown

Always bear in mind that our resolution to succeed is more important than any other one thing.

-Abraham Lincoln

I know of no more encouraging fact than the unquestioned ability of a man to elevate his life by conscious endeavor.

-Henry David Thoureau

Get inspired and learn Motivation Hacks

The more things change, the more they stay the same.  As the face of martial arts continues to evolve in the 21st Century, the traditional benefits of martial arts training become more evident.  We are all aware that training in martial arts leads to self defense skill, values, and better health.   Here are just a few ways in which martial arts training can improve your health and jump start your metabolism.

1. Compound body movements mean you burn more calories!  Most martial arts training will require a coordination of upper and lower body.  Moving your legs, torso and arms together will involve all of the major muscle groups of the body.  This means that you will expend more energy and burn more calories than isolation exercises alone.

2. & 3. Cardio and Isometric combined builds muscle and endurance.  Dynamic forms of martial arts like kung fu or kickboxing build endurance.  In addition, forms and stance training which are usually a part of martial arts training will build and tone muscle.  Horse stance training for example, will involve almost all of the muscles in the lower body.  Your calves, quadriceps, hamstrings, and gluteal (butt) muscles all get worked.

4. Muscle Confusion Principle. Martial arts training can also provide a wide variety of different body movements which will help prevent plateau.  You could do forms training one day, kickboxing or grappling the next, or even tai chi!  Even though there is a lot of “crossover” between each form of training, there are different sets of core muscles that will used and and developed.

5. Interval Training. What sets martial arts training apart from other activities, like long distance running or cycling, is the concept of interval training.  Interval training requires bursts of intense energy followed by periods of lower intensity.  It is commonly believed that this type of training burns more fat than moderately intense exercise over a similar time period.

Learn how to Make Exercise a Habit!

To learn more about kung fu, tai chi, and kickboxing in San Diego visit: whitedragonmartialarts.com

Feeling uninspired?  Are you really good at “starting” but not “finishing”?  Do you seem to lack the energy that you once had?  No problem.  The first step is to improving motivation is to realize that motivation is a variable.  The constant the ebb and flow of daily or weekly motivation is in constant flux.  Once you can realize that motivation is a variable, you can begin to take advantage of this natural cycle.  Here are a few “Motivation Hacks” that can help you level out some of the valleys in your motivational cycle.

1.  Begin with the End in Mind. Focusing on the long term benefits or outcomes of your goal is the gateway to higher productivity and to higher levels of motivation.  Remind yourself why you started in the first place and visualize yourself already having achieved your goal.

2.  Get Inspired! Surround yourself with positive material that will help you to keep your excitement level high.  Some favorites include:  inspirational books and magazines, movies, blogs, famous quotes, pictures, music and even other people that share like minded goals.

3.  Chart Your Progress. Create a chart or daily workout journal to log your progress.  Make a special annotation in your journal on days when you had a particularly great workout.  Then on those days when you are less motivated, go back and read your annotated entries.  You’ll be amazed at how motivating this can be!

4.  Shout it Out! Tell some of your friends, family or co-workers about your goal.  Once your goal is public domain, it will serve as extra fuel for your motivation level.  For example, after telling some co-workers about your goal to lose 10 pounds by Summer, you might think twice before taking that second helping at the next office pot-luck.

5.  Keep Your Thoughts Positive. All that a man achieves or fails to achieve, is a direct result of his thoughts.  (inspirational quote)

THE ancient art of tai chi may help in controlling or lowering the risk of type 2 diabetes, two small studies in Taiwan and Australia suggest.

In one study, Taiwanese researchers found that tai chi helped lower long-term blood sugar levels in 30 middle-aged adults with type 2 diabetes. In the second, an Australian team found that a combination of tai chi and qigong benefited 11 adults at risk of type 2 diabetes.

Both tai chi and qigong (pronounced “chee-kung”) are ancient Chinese practices designed to promote good health. Qigong combines gentle movements, meditation and breathing techniques; tai chi involves slow, fluid movements combined with mental imagery and deep breathing.

Both are moderate, low-impact activities, and recent studies suggest that older adults could reap a number of health benefits from tai chi, such as lower blood pressure, a reduced fall risk and improved arthritis symptoms.

The new studies, both published online by the British Journal of Sports Medicine, suggest that tai chi might aid in managing type 2 diabetes or metabolic syndrome - a collection of risk factors for diabetes, heart disease and stroke.

For the first study, Dr Kuender Yang and colleagues at Chang Gung Memorial Hospital followed 30 middle-aged and older adults with type 2 diabetes, each of whom was matched with a diabetes-free “control” of the same age and sex. For 12 weeks, participants attended an hour-long tai chi class three times per week.

At the end of the study, Dr Yang’s team found that the diabetes’ patients showed a reduction in their average HbA1c level - a measure of long-term blood sugar control.

In the second study, Dr Xin Liu and colleagues at the University of Queensland looked at the effects of a specially designed tai chi/qigong program among 11 middle-aged to older adults with elevated blood sugar.

Seven of them also had metabolic syndrome, including high blood pressure, abdominal obesity, unhealthy cholesterol and triglyceride levels, and impaired blood sugar control.

The researchers found that, after 12 weeks, participants showed a dip in both their average blood pressure level and waist size. There was also a small improvement in blood sugar control.

The findings are “very promising,” Dr Liu said.

The researcher said, however, that this was only a small pilot study.

What is needed, Dr Liu said, are randomised controlled clinical trials, where participants are randomly assigned to either perform tai chi/qigong or serve as a comparison group. Liu’s team has just completed such a study, but the results are not available yet.

To discover the many benefits of Tai Chi in San Diego County visit: whitedragonmartialarts.com

Weather you are just starting out in a fitness program or just simply looking for a way to spice up your current workout regimen you certainly face challenges.  It’s often difficult to create balance in a busy schedule and find both the time and motivation to start a fitness program.  It’s even more difficult to stick to it.  But there is hope!  In the words of comedian and playwright Woody Allen, “80% of success is just showing up!”  Here are a few tips to help you make exercise an habit.

1.  Set a goal.  The number one reason we fail to succeed is that we fail to adequately define our goals or we set a goal which is too big.  Although it’s a great idea to “begin with the end in mind”, try setting a realistic “baby goal”.  Instead of setting a goal to lose 20 pounds, try setting a goal like losing 1 pound a week for 20 weeks.  By taking baby steps, you will see your progress and this will help keep you motivated and on track.  If you try to do too much too soon, you will inevitably meet resistance which will lead to frustration and disappointment.

2.  Make a schedule and stick to it.  Make appointments with yourself to workout like making an appointment for a “date” or doctors visit.  Put your workouts on your calendar and check them off after you complete them.  This is a great way of making your goals and your progress more visual.  Studies show that people who make a schedule and keep it are more likely to be successful in an exercise program.

3.  Don’t expect too much too soon.  See #1 above.  Be realistic about your goals.  Remember, when climbing a mountain, you rarely go straight up.

4.  Focus on the benefits.  Instead of looking at how far you need to go to accomplish your goal, look at how far you have come!  This is a simple yet effective way of self-motivation.  How do you feel after your workout?  How does it feel after losing your first 5 pounds?  Imagine a fitter and more slim you!  This can be a powerful motivator for building consistency in your workouts.  Just remember that the benefits of exercise are long term.

5.  Get a workout buddy.  Having a workout buddy that has similar goals will make it more likely that you keep your “appointment”.  A workout buddy can also be a great motivator and and keep you accountable for showing up.  Better yet, you can get a personal trainer!

Starting the exercise habit is just like any other habit.  At first it will take some initial energy, but once you get going it becomes easier to keep it going!

Learn about 5 Ways that Martial Arts Stimulates Metabolism