Categorized as: Jiu-Jitsu

5 Tips To Help Keep Your New Year’s Fitness Resolutions

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New year new me.

A lot of us say that each January 1st. And a lot of us say the new me is going to get in better shape.

Making a resolution to get in better shape has been proven to be easier said than done. 37% of 20 year olds will succeed with their fitness goal. And only 16% of people over 50 will succeed with theirs. Not good odds by any means. But by following these tips, it might just increase your odds of succeeding.

 

Make it social

Humans are social animals. The more we interact with others, the more likely we are to modify behavior.
Social interaction has been shown to make people more likely to work out.

 

Join a group, such as signing up for a Muay Thai or Brazilian Jiu-Jitsu class. And better yet, if possible bring a friend along on your journey.

 

Also, pre-pay for classes when possible. Having financial “skin in the game” combined with a commitment to another person means you’re much more likely to stick with your program.
 

Commit to a date-specific goal

Goals don’t need to be lofty to be effective. But it’s useful to sign up for an event: a BJJ tournament, a 5K run, a sparring class.

 

When you set a goal, preferably one just slightly outside your comfort zone, you’re much more likely to stick with your fitness program. Pick your goal, register for the event and put it on your calendar so you know where you’re headed.

 

Keep smiling

Fun increases helps people stick with a workout program. A study published in Germany showed that when people were having fun, they were much more likely to stick with their exercise regimen.

 

Even if the workouts are difficult — when Scott says one more round of 10/10/10’s on a hot July evening — classmates still arise to the challenge to get it done. As they have reported, the primary reasons are fun and community. Make sure your exercise program is making you smile. If it’s not, try another approach.

 

Recognize aches and pains

If working out doesn’t make you slightly uncomfortable, you’re probably not doing it hard enough. Effective exercise is all about pushing your limits.

 

But when the aches and pains of starting a new fitness regimen pop up, it’s important to pay attention. Many well-intentioned fitness programs have been derailed by ignoring the discomforts that can turn into more serious injury.

 

Differentiating between common problems and unhealthy discomfort is important to prevent that mild ache in your shin from turning into a stress fracture.

 

My basic rule: If pain changes the way you move, get it checked out. If the ache in your shoulder changes the way you swim, if the ache in your knee changes the way you walk, if the ache in your back changes the way you swing your golf club, go to the doctor.

 

When an ache or pain persists for more than a few days, causes swelling in a joint or limits how you’re moving, get it checked out so you can make a plan that allows you to stick with your fitness program while fixing the problem.

 

In today’s world of sports medicine, we’re getting increasingly better at assessing aches and pains through the use of technologies such as X-ray, MRI and ultrasound, and we can figure out ways to prevent these problems from slowing you down. In addition to making muscles stronger and more flexible, experts are able to use newer technologies to figure out the most effective ways to move.

 

Most of all, just keep moving

Most of us are not going to become pro-fighters or world BJJ champions.
Regardless of what you are doing, just keep moving. Show up for classes.

 

What keeps these people pushing ahead? Determination. It doesn’t matter if you’re first, last or anywhere in between. The final and most important key to making your New Year’s resolution work is 100% mental.

 

Keep moving, day after day, step after step. Move when it’s cold; move when you’re tired; move when you don’t want to keep going or even get off the couch. The toughest part of any exercise program is getting out the door. Once you get started, it’s almost impossible to stop.
Happy 2018. Here’s to your health, fitness and success.
Resource:

 

http://www.cnn.com/2017/01/11/health/new-years-fitness-resolution-metzl/index.html

How To-Properly Wash Your Jiu Jitsu Gi

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We all love our BJJ Gi’s and we all hope that we can make them last as long as possible. It is not only important to properly care for your Gi to make it last for many years, but the proper care of your Gi will also prevent you from being the loathed “stinky person” to roll with.

 

Cleaning Gi’s with vinegar and baking soda.

 

When you get home throw everything you sweat in into the washing machine, including your compression shorts/rash guard/cup/jock.

Throw in 1 -1.5 cups of distilled white vinegar, make sure you get your collar, arm pit, crotch areas on your Gi.

Depending on your washing machine: pre-soak or rinse without spinning in the vinegar + warm water. Let it sit and drain. (If I get home at 10pm I’ll let the vinegar work until i get up in the morning)

Then, add a cup of baking soda to the load and a small amount of detergent. (Too much detergent that doesn’t get rinsed out is what collects additional funk.)

Wash heavy with warm water. Use the second rinse if your machine has it.

If your gi is still a little funky, repeat the process. If it starts out the worst thing ever, seriously soak it in the vinegar. If you don’t want to do this whole process every time, do it every third wash and wash it heavy with Tide Sport in between, but again, don’t use too much detergent and rinse an extra time.

 

How To Properly Wash Your Jiu Jitsu Gi

Seminar: Professor Wendell Alexander

Fit Plus will hosting Professor Wendell Alexander February 11th and 12th.

Noted as one of the founding members of Nova Uniao, Professor Alexander has trained and graduated some of the sports most fierce BJJ black belt competitors, including Leo Santos and Bruno Bastos.

Check out more on Professor Wendell on BJJheroes.com.

Seminar Date & Times

Saturday, February 11
1:30PM to 3:30PM

Sunday, February 12
1:00PM to 3:00PM

Sign Up

Call (902-404-8424) or drop by the Fit Plus front desk between 5PM and 8PM Monday to Friday to sign up for the seminar. Spaces are limited.