Bring to Life Your Warrior Self

Embrace The Warrior, Mindset for Training
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For the vast majority, we go about our days going through the motions–mindlessly following routines, falling into uninspiring patterns and using the “if only” mantra–if only I had a different job, if only I had more money, if only I had someone who loves me—if only FILL IN THE BLANK. Unknowingly, we over time harbor and act out negative thoughts, complain and conform, and these actions and thoughts fill our days.

Life can be difficult and demanding, and there will always be challenges, twist and turns in our journeys. But if we really choose to advance or change our lives–to get out of patterns of worry, fear and frustration–we need to stop the “if only” mantra and need to bring to life the warrior inside ourselves.

We need to have our warrior selves focus on three simple principles: having goals, thinking positively and using our imaginations. And we need to put into action, every day, these principles–so they become our new habits, our new way of thinking, our belief system–and our lives will change.

As Ralph Waldo Emerson said, ” a man is what he thinks about all day long.” If you are thinking “what if’s” and complaining about things, people and circumstances, you become negative and draw in the things you are complaining about, and become what you are complaining about. Change the mantra to a positive belief.

To do this, you need to set a goal–a goal of what you choose to become, who you choose to be, what life you choose to have–and vision it. You need to live and act as if you have what you choose and not let in any negative thoughts. You need to not fall into the trap of commiserating with others or complaining and blaming others. Negative thoughts and energy attract more negativity and unhealthy energy to you.

With your goals in hand–actually write them down and look at them every single day–coupled with a personal mantra and positive thought, now put into play your imagination. Put into action the positive thoughts with positive actions. This can be giving of yourself, helping others, being kind, etc. This can be taking steps–and they can be baby steps for sure–toward your personal vision. Do something everyday–letting your imagination soar–that moves your forward to your vision.

The warrior self will guide your mind, it will help you walk in faith and enrich your life by enriching the lives of others. Start today–envision your worthy ideal, write down your goal, create your mantra and invoke your imagination through action.

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Pink Warriors

Embrace The Warrior
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At Warrior Rx we believe in all of us lives a Warrior. That something inside us that makes us brave, courageous, strong–fighters. That something that gives us the ability to persevere and reason to hope and to give hope.   It can take many forms in many situations.  It can be a silent resolve or an outrageous burst–but it is with us everyday.

At Warrior Rx we like to call special attention to the Warriors of breast cancer. Those women and men who work tirelessly to raise awareness about breast cancer, those working to find a cure and those providing loving and caring support to those with breast cancer.

We pay tribute to those who have told their stories and those yet to tell their stories.And we pay a special tribute to the Pink Warriors who are in their battle with breast cancer. Those amazing women who everyday are on the frontline and through their personal journeys and experiences touch hearts and souls and exemplify the human spirit.

There are many sources of information about breast cancer and we encourage everyone to get informed. Here are two links to get you started.

Rock on Pink Warriors!

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5 Daily Rituals to Have More Energy, Promote Lean Muscle Mass & Muscle Recovery

Chi Kung, Health & Wellness, Pain Management & Recovery, Sports Nutrition
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I will cover in this article 5 basic daily ‘rituals’ if you will, that will help you have more energy through out your day, help you get leaner & more muscular & promote recovery from your workouts. These may seem simple, which they are yet are powerful.

Daily Ritual #1 – Getting Enough ‘Proper’ Sleep

This seems simple and obvious enough, but many people do not get nearly enough sleep or in some cases too much! How much is enough? I am sure you’ve heard the old 8 hours of sleep a night is what’s needed and this is fairly accurate. We are all wired differently and studies have shown that 7 hours is usually enough.

Even if you are getting your 7-8 hours a night, a nice 20-30 minute nap during the day will do wonders for you and have your refreshed & re-energized if you get tired mid-day like I do sometimes.

Also, the quality of sleep is important. What this means is, getting enough REM sleep & the more, deeper restorative stages of sleep is key. Caffeine, nicotine, alcohol & other drugs such as diet pills & decongestants stimulate parts of the brain and can prevent you from hitting the deeper sleep stages or even cause insomnia. Be sure to keep this in mind and limit, if not eliminate these substances if possible, especially in the latter parts of the day.

Also it is helpful if your room or ‘sleep zone’ is as quiet and dark as can be. Wearing a sleep mask, ear plugs & heavy blinds can really help to achieve this. Disengaging from your work & everyday tasks 30 minutes to an hour before bed is great to promote a healthy sleep cycle. Taking a short walk, meditating or doing some light reading (non-work related) before going to sleep help calm the mind & prepare you for a good nights sleep.

Daily Ritual #2 –Drink Enough Water

Our second daily ritual seems almost as obvious as the first one. But again like sleep, most people do not get enough water either. Hydrating our bodies properly is so important for many reasons. Our bodies are made up of about 70% water which says a lot in itself. So why is water so important?… here are some main reasons:

  • Removes waste/toxins from the body
  • Helps you to lose weight & decrease your appetite
  • Increased muscle tone
  • Digest food more efficiently
  • Increased organ function
  • Lubricates the joints & decreases muscle soreness
  • Decreases water retention (believe it!)
  • Overall improved health

Also, the best way to start your day after you wake up is to drink a tall glass of water in the morning, (Tip: drink preferably warm water with some lemon juice for added detox benefits). This helps get your organs/internal system moving and ready for the day ahead of you. How much water should you drink? Depending on your weight of course this will vary a bit, but if you are active (which if you are reading this you probably are) a gallon of water a day should be your daily target.

Daily Ritual #3 – Have a ‘Real Energy’ Drink Each Morning

So after you drink your glass of water in the morning, a nutrient packed health shake/smoothie should be an addition. A drink like this will give you steady, sustained natural energy, unlike most so called ‘energy drinks’ or highly caffeinated drinks which you usually feel a crash from or the need to keep up the intake of.

Nothing fancy is needed, most blenders do just fine in addition to the vegetable greens & fruits you blend up. Feel free to experiment on your own different combinations. I have found that mixing fruits with vegetables is the best way to go. Water or organic almond, rice or help milk can be used as a base. Also if you can, buy organic.

  • Kale
  • Chard
  • Lettuce
  • Spinach
  • Apple
  • Blueberry
  • Banana
  • Strawberry

A favorite combo of mine is vanilla almond milk, blueberries, a banana & a tablespoon of peanut butter… so good!

Tip:  adding some wheat grass powder or barley grass powder to ‘boost’ up your energy drink is a great idea.

Daily Ritual #4 – Deep Breathing / Internal Exercise

It almost goes without saying that you should be doing some type of daily exercise regimen. I will touch upon here in this article though, an exercise that is different from the type of aerobic (cardio) exercise(s) that you are most likely used to and engage in. This ritual is truly amazing because it can cause dramatic improvement in your energy level and overall health in general. Deep, controlled, concentrated breathing is also widely known as chi gung, chi kung, qi gong, etc. in the east which originally hails from China.

Many cultures though, have their own forms. As a martial artist I have practiced several forms and there are literally hundreds of methods or styles, from the simple to the complicated. I would suggest of course starting simple and to add it into your morning ritual.

I will offer a basic deep breathing exercise anyone can do that is easy and pleasant. The key when breathing in is deep belly breathing, inhaling and filling up both entire lungs, including the lower lobes which most people, unfortunately neglect to do, especially as they get older, thus being the root cause of many health problems.

  • Stand with feet about shoulder width apart, knees slightly bent, hips & tail bone tucked under to flatten out the lower lumbar region of your spine (as if you are almost sitting on the edge of an imaginary chair). This elongates and straightens the spine, which promotes energy flow.
  • The arms are held out as if holding a ball with a small space between the hands, finger tips facing each other. The chin is slightly tucked in, head is held up as if hanging from an imaginary thread so as to pull up the spine. The tongue is to the roof of the mouth behind the teeth & eyes preferably closed.
  • Breathe in through the nose deeply (as described above), hold for 2-3 seconds when full and exhale out through the mouth slowly. Now on the exhale engage your stomach muscles to sink the breath and help push out all the air until the lungs are completely empty. When the lungs are almost empty, you can also pull up on your perineum as you flex your stomach muscles to really engage your entire core, almost as if you are squeezing all of the air out.

When complete, relax again as you inhale to start your next cycle and repeat. Start with 9 breath cycles to start. I highly recommend doing more research into this area as it can do wonders for your health & fitness.

Daily Ritual #5 – Supplement with Vitamins & Supplements

This is by far the easiest of the 5 daily rituals to do, since it really takes almost no effort. Most vitamins are taken orally by pill form which works fine. Liquid forms are preferable though as they are absorbed by the body more readily. Taking vitamins, minerals & supplements is important as we just don’t get all the nutrients we need from diet alone.

Also, we may want to take supplements to increase performance in a variety of areas we may be lacking, or to help get that edge as athletes.  Being an athlete and a martial artist, I am always looking for that edge that will help boost my performance, energy level & recovery time and yet do it naturally… especially as I get older. There is a variety of supplements out there that can help you do this but I am going to just mention one I have been taking the last few months that has given me great results – Warrior Rx Deer Antler Velvet Extract .

I’ve heard a lot about deer antler velvet, especially that allegedly Ray Lewis was taking it his last year playing football to help him recover from a triceps injury. Whether he took it or not (he said he didn’t), I looked into it since I hurt my shoulder in a soccer related injury.

I have been taking Warrior Rx Deer Antler Velvet daily since & have seen great results in other areas of my performance and training as well. In addition to my sped up healing, I look leaner and more defined than ever & my overall strength has definitely gone to a new level.

I simply take it with my other supplements and vitamins as part of my daily regimen and it’s a liquid/spray which is a bonus over pills or powders. I hope you can apply these tips or rituals as I like to call them in to your daily life and get some killer results like I have.

 

 

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Warrior Rx Helps Me Recover (Again)

Health & Wellness, Natural Healing, Pain Management & Recovery
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Thought I would write a quick post about a recent injury I sustained playing soccer. Now because I am very active in a variety of sports and especially because of my martial arts training, getting hurt is common and part of the game so to speak. Two weeks ago I pulled a thigh muscle (which I never did before) & I was back 100% in just a few days.

I attributed this to not drinking enough water due to a recent job change. That was no big deal, I adapted in no time (I used some Warrior Rx pain rub as well) and am up to drinking about a gallon a day again which is a good amount to drink on a daily basis, especially if you are very active as it helps to hydrate the muscles. I stretch all the time so I know that not stretching was not the cause.

Unfortunately Accidents Happen 

So then last week, during yet another soccer game I hurt myself much worse, making my previous thigh muscle pull seem like a walk in the park. Basically what happened was I lost my balance (a slight push from behind didn’t help) and landed on the left side of my chest with my left arm outstretched, thus hyper-extending my left shoulder.

Once I hit the ground I knew it was bad. What kills me is after all these years of martial arts training, especially in the arts of Judo & Shuai Jiao (Chinese fast wrestling) where throwing and falling are the foundational aspects I couldn’t believe I fell this awkward & ungracefully.

But it happened, so I knew I was hurt pretty bad, I  just wasn’t sure of the extent of my injury. I massaged my shoulder using Warrior Rx when I got home to help lessen the pain. That night I felt okay, hoping it wasn’t too bad. The pain was so bad when I woke up the next day that I took myself to the emergency room and got checked out, including having x-rays done.

I knew I didn’t break anything, but this is standard procedure and it’s never a bad thing to be 100% sure no bones are broken. Really, I was just hoping I did not tear any ligaments.

The toughest part for me through all of this, is the inactivity and no exercise for days!  I was told it’s most likely just a bad sprain and would be back to normal in a week or two. I was in a sling for about 4 days, applied ice at the proper intervals and was given pain killers and anti-inflammatory pills which I took in the beginning but stopped shortly as I am not a big fan of pain pills (they didn’t seem to really help much anyway).

I did apply Warrior Rx pain rub daily with vigorous massage which did help a lot & I felt much better every time after I was done doing so. Now as a topical muscle & joint pain relief rub, it’s not going to completely knock out the pain of an injury of this extent, but it will help expedite the healing process, cut down on recovery time and lessen pain significantly.

Use Warrior Rx Instead of Dangerous Pain Pills

Like I said I avoid pain pills as much as possible because of the negative side effects and the tolerance one builds very quickly to drugs in general, so Warrior Rx is a great alternative. You get immediate relief to the area and there are no dangerous side effects… only natural ingredients (there are twelve) that actually help expedite the healing process which other topical rubs really don’t do.

I use it for injuries both large and small and will continue to do so. When I say Warrior Rx helped me recover again, I mean it because when I broke my ankle a few years back from a bad fall, I was using my fair share of this awesome topical muscle rub daily and that was the worst injury I ever sustained in my life. It really helped me through it all.

I am still not back to 100% yet with my shoulder injury, as it hasn’t even been a week yet, but I am recovering steadily with noticeable improvement. I will get an MRI done soon to make sure there are no tears so I am not out of the woods yet.  I am rehabbing it now with some Tai Chi and Chi Kung so I know I’ll be back better than ever in no time.

 

 

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Starting Your Fitness Program

Health & Wellness, Mindset for Training
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Most people want to be in better physical shape and have a higher level of fitness but unfortunately they let themselves go too far and don’t know where to start. So what is one to do?  I notice most people I talk to who find themselves in this position feel they need to have some grand plan or start a gym membership before they do anything else, or have an hour of time allotted or more before they start.

All you need is 15 minutes to start.

Yes I said 15 minutes… doesn’t seem like much time, but it can make a world of difference. I always say start small and gradually put more time into it as you go. Most people feel 15 minutes is not enough time to get in better shape… but when you are not working out at all it’s plenty of time!  Most of the time putting off starting on a certain date or waiting to take a certain class or waiting for the right day or moment to start a workout regiment is just an excuse (& you know it).

So what can we do in 15 minutes & where? My favorite type of exercise – body weight calisthenics. No fancy equipment needed, just your own body weight & gravity, a very effective combination. Depending on your current level of fitness, which if you are not working out at all is probably not very high, start nice and easy.  If you can’t do a push-up yet, then start with brisk walking with some wrist weights.

Take A Walk, Do Some Deep Breathing

Walking is a great form of exercise that most people over look and should be an addition to your workout regimen. I personally take a walk everyday, usually at night. A good time to take a walk is after you eat a meal, as it helps digest your food. There is an old Chinese saying, (I think it’s Chinese) that if you walk 99 steps after each meal you’ll live to be 99 years old… you get the idea.

Walking helps you clear your head & sometimes even get some answers to questions you normally can’t come up with sitting around thinking about them. Also, you get out of the house and get some fresh air.

You can combine breathing exercises as well with your daily walk. Just do some basic deep belly breathing, just focusing on your breath… in through your nose and out through your nose, tongue to the roof of your mouth. You will feel revitalized just doing this & no gym membership required!

Just Start Moving

The point is just start doing something, start moving. So you have your daily health walk or fitness walk you can call it. Walk a different path or route each day to change things up. Sometimes I walk for well over an hour, sometimes for just 10-15 minutes.

Then you can add a short 15 minute workout when you get back. Your blood is flowing already, do some light stretching for a few minutes before you start. A good combination is a few short sets of squats (maybe 10-15 reps) with light weights in hands, a few sets of push-ups (or variations of a push up if you can’t do a real one). Start today and there you go, you are active and on the path to getting in good shape.

I will talk more in future posts about different types of exercises and stretches you can do. Really, you should stretch everyday, especially after you wake up. Gets the blood flowing and helps wake you up to start your day.

 

 

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The Mind – Body Connection

Martial Arts, Mindset for Training, Strength Training Tips
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So what exactly is the mind – body connection? The mind and body are really inseparable but most people I find are not as in tune with their bodies when they train or work out as they should or could be. This is a topic that I feel is very important when it comes to working out and getting optimal results from your fitness program.

Use Your Art or Hobby to Connect the Two 

As a martial artist, the mind – body connection becomes very evident during training and especially during sparring. If you are not in the moment so to speak and are not aware of your body position, your breathing, your environment, your opponent’s position and movement and are caught up in some random thought process, it’s going to cost you… in many cases with a kick or punch (or several) to your body & that is going to hurt.

That’s what I always loved about martial arts, because they almost force you to link your body and mind into one harmonious unit or otherwise your martial art will never evolve to higher levels. The human mind is super powerful, in my opinion quite frankly probably one of the most powerful forces we have at our disposal as human beings.

It has allowed us as a species to attain magnificent achievements in technology, architecture, medicine etc. It also allows us to do incredible things with our bodies. If you ever heard the term mind over matter, this is only possible if you have a strong awareness of your own mind – body connection…. the body follows the mind.

But going back to the basics of how the everyday person can use their mind to not only enhance their workouts but achieve levels of fitness and attain their personal goals much quicker than most think possible. I’ll give a quick example of how one can do this right away.

Be ‘in’ Your Body

When I go to the gym, I see many people on treadmills watching TV as they run. This is not very productive because what you are essentially doing is putting your mental focus on external stimuli and your results will suffer for it. You should be focused on your body and your breathing and the signals/feeling your brain is sending to your body. Also what you can be doing is visualizing how you are improving your body’s shape and tone as opposed to being caught up in some pointless television show. Of course if you are watching an exercise video or training course that is a different story.

I’ll get into visualization more in another post, but suffice to say you should be ‘in’ your body when working out, whether it’s running, lifting, doing squats etc. Your internal focus on the type of results you are achieving while doing the actual exercise itself can speed up the actual time frame you get those results dramatically.

Be aware of your thoughts; are you thinking to yourself how difficult the exercise is or when it’s going to be finally over? Or are you thinking how much stronger or leaner your are getting, or visualizing your ideal body shape you desire?  Also if you are really pushing yourself and are in pain, focusing on your breathing is so important to not only pushing through but also calming your mind and oxygenating your muscles properly.

Staying Aware Keeps You Safer

Also if you are running outdoors in public, I always tell people to not wear headphones as this decreases your awareness of what’s around you which you really should be aware of. I am a big advocate of music and how it can enhance your workouts and practically give you energy but it should be done in the right place like the safety of your home or studio.

I will get into the mind – body connection in deeper levels in the future, for example moving energy internally and chi kung. This requires that you are intimately aware of your thoughts and breathing while training.

 

 

 

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One of the Best Workouts Ever… Mud Runs!

Health & Wellness, Strength Training Tips
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Just thought I’d make a post about something I just started getting into and now love… Mud Runs! Mud Runs are becoming more and more popular these days as there are many more being created and available every year.

The Tough Mudder was one of the first original mud runs I heard of but there are many more like the Spartan Race, Warrior Dash and the mud run I just did last weekend, the Rock Solid Mud Run (rocksolidmudrun.com).

A lot of people do mud runs now in teams so they can help push each other and help each other to get through and finish which is a good idea because some of these races/runs are grueling, long and very challenging. My friend has done the Tough Mudder for a few years now and originally it was 7 miles I believe and then they extended it to 12 miles which is almost half a marathon!

Use the Preparation to Enhance Your Workouts

Yes mud runs aren’t quite work outs per se as you can’t always just do a mud run when you feel like it… but one of the great things about them is they almost force people to train harder and push their fitness levels up to new heights to prepare for them, just like one would train for an iron man, triathlon or marathon.

Most people that engage in mud runs are usually in pretty good shape already, they are challenging so if you have a hard time running and pulling your own weight so to speak through obstacles you are going to have a hard time.

The nice thing about having more variety in terms of different kinds of mud runs being available now is you can find one that may suit you more than another. Some are more individually orientated like races than others which stress teamwork and camaraderie. Either way, they are challenging and fun at the same time and can really push you to your physical limits.

Be a Kid Again

I think that one of the main reasons that mud runs are catching on so much now and growing in popularity is two-fold: one it gives people that participate a sense of accomplishment when they finish such a challenging course and two, it brings grown men and women back a sense of child like wonder and freedom…. I mean it’s basically an obstacle course for grown ups.

It’s okay to get all dirty and muddy (it’s encouraged practically) just like when you were a kid. And just like the jungle gyms you climbed to see if you could do it and for the fun of it when you were 8 years old, the same holds true at age 25 or 55.

Run With a Goal in Mind

One last thing for me personally is that I am not a big fan of running just to run per se. I honestly find it quite boring… but I love running with a goal in mind, like playing soccer & edging someone else off the ball to move my team closer to scoring the next goal to running after a tennis ball with my racket to get it over the net.

In the case of a mud run, seeing how fast I can get through a challenging obstacle course full of mud before the guy next to me does. They are fun, challenging and will push you to your limits to see what you are made of.

I felt my cardiovascular endurance go up a notch from doing the Rock Solid Mud Run last weekend. When I played a soccer game a few days later, I felt faster and had more endurance than I did before the mud run.

I highly recommend mud runs, you will be a bit sore and banged up afterwards but it’s worth it. We were one of the sponsors at the Rock Solid Mud Run at Raceway Park in Englishtown, NJ and I also ran in it. We had a great time, met some cool people and I pushed myself and got myself in better shape at the same time.

Lastly, I also recommend you get yourself some Warrior Rx to massage on your sore muscles after the race! We gave out samples at our booth got some great feedback from a lot of fellow participants.

 

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How to Stay Consistent With Your Fitness Program

Health & Wellness, Mindset for Training
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There are a lot of different types of work out regimens out there from your typical weight training with sets and reps on different body parts at your local gym, to calisthenics, to running, taking a pilates class or a yoga class.

So for a lot of people it’s no wonder they feel overwhelmed by all the options available & either don’t stick with anything for a long period of time or just shelf working out altogether. Especially considering the average person juggles working a full 8 hour day (at least), a social life & putting food on the table for their family.

Measure Your Results the Right Way

The way I see it, there is no one formula for everyone that will put you in great physical shape while holding your interest. Everyone is different and starts from a different fitness level and body constitution. One thing I have noticed that most people do have in common that keeps them coming back for more is when they see results! But there are many ways to measure results, unfortunately most people in my opinion measure it the wrong way and that is purely by the Scale.

What I think is a much better way to judge whether you are on the right path to getting into better shape is how you feel. Do you have more energy? Do you look forward to working out (in whatever program you are doing) or do you dread it or are indifferent towards it?

If it’s too difficult most people will just stop altogether and let’s face it most people’s motivations fade quickly once their initial foray into a new program subsides.

How to Stay Motivated

So what is one to do? We are social creatures by nature and also very competitive as well. If you are not motivated to work out alone with no one pushing you, you can do one of two things. Get a knowledgeable personal trainer at your local gym that you feel a good connection with or take some type of fitness class with a friend.

There are all kinds of fitness programs and classes available these day whether it’s at your local gym, yoga studios or martial arts studios. I now see Pilates & Zumba classes available at the local VFW & Nights of Columbus in my town. So called ‘Core Fitness’ classes such as CrossFit are becoming more and more popular.

I will talk more about these types of fitness programs (which I love by the way) because they will get you in amazing shape if you stick with it. I will warn you that you should be in some type of decent shape before taking one of these because they really push you to your physical limits.

I love circuit training especially because it forces you to move quickly and get through the exercises because others are waiting on you and you push each other. There are ‘boot-camp’ classes as they call them now at gyms and independent studios that are basically circuit training classes extended over a period of weeks.

 Enjoy the Journey

I would suggest trying some different types of workout programs to see what you like and makes you excited to go back. Don’t become too overly obsessed with reaching some particular outcome like a desired weight for example… learn to enjoy the journey.

This is the key, if it’s an effective fitness program just stick with it and the weight and physical fitness level you are looking to attain will come in time.

 

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