Mat Etiquette at Physical Concepts!

Have you ever wondered what the do's and don'ts are for an academy? Well, no need to wonder anymore. Especially when visiting Physical Concepts Training Center. 

I'm going to lay it all out and let you know the expectations for our academy.

1. NO SHOES ON THE MAT! However, when stepping OFF the mats sandals/slippers are MANDATORY! Especially in the bathroom! We are adamant about this rule. We do our best to ensure a clean environment, please do your part to keep it that way.

2. Bowing before stepping onto the mats or when stepping off the mats is encourage, but not required. Bowing on and off the mats is a sign of respect to all those that have trained on them. Especially to the instructors and team that trains on them on a daily basis. This is respectfully done before the training period and when you're done. Again, it is not mandatory, just highly encouraged.

3. Be respectful at all times when lining up. Talking should be kept to a minimum and your kimono (gi) worn properly and belt tied securely. 

4. During class, make sure to pay attention when the instructor is teaching. Talking again should be kept to a minimum. If you have a question, ask the instructor.

5. Keep proper hygiene. Cut finger and toe nails, showered appropriately, with a clean uniform. A clean kimono is a sign of respect for yourself and your team. 

6. The belt represents your progress, keep it on!

7. All metal objects, jewelry, piercings, and/or necklaces should be removed.

8. During class, please leave the coaching and instruction to the instructors. Parents and visitors are welcome to encourage their student and/or team member during the sparring portion of the class.

9. Please keep all personal gear off the training floor. The training center is often used for other clients and classes. Please keep your belongings inside the provided cubby units or near the chairs.

10. If you have kids staying after class while you train, please set the expectation to have them remain in the office or on the chairs during class times. Safety is paramount. Especially while the training center is being used for training. Once the training area is done being used by clients or classes, children are allowed to play at their own risk.

11. Check your ego/pride at the door! Our academy is healthy because we don't let our pride get in the way. We train hard and train smart. Don't let your pride get in the way of you submitting early or hurting your teammates.  

Kick the Sugar Cycle!

It is without a doubt that sugar is major part of our diet. Sugar and processed carbohydrates are some of the major reasons we suffer from so many types ofdiseases.

The obesity in children is an epidemic and the rise of type 2 diabetes can both be directly linked to the amount of excess sugars we consume.

The problem is that our bodies are highly addictive to these refined and process sugars. We have been conditioned to think this over abundance of process sugar is okay. We crave it because it has addictive properties in them. Our blood levels spike and dopamine is released in the brain. Insulin is secreted to combat this spike. When the blood sugar level falls too quickly, there is now too much insulin which then causes fat storage. The body craves the high that was experienced and the cycle starts all over again.

Did you know that 80% of the 600,000 food products sold in the U.S. have added sugar? Crazy, right? Since sugar is highly addictive and easily available, a conscious and determined effort must be made to kick this vicious cycle. This is a basic plan. I encourage you to use what you find helpful and trash the rest.

Kick Sugar OUT with these 10 tips.

1. Make a plan and STICK TO IT!
2. Focus on creating good habits. In fact, focus on one habit a week.
3. Eat a low carb diet.
4. Eat carbs that come from nature! Sweet potatoes, beets, and carrots my go to.
5. Eat good fats! Avocadoes, nuts, coconut and olive oils, and salmon are great sources of good fats.
6. Get good sleep! Rest that body!
7. Exercise regularly.
8. Do something to relieve stress.
9. Have good snacks around.
10. Lastly, quit buying and stocking CRAP!!!

I hope this helps. Understanding the effects of sugar should help you want to decrease your intake...hopefully for good, if not, significantly.

Design a program that's best for YOU!

With all the different types of fitness programs out there, it can be confusing to know which program is best for you. We're here to clear some things up for you and hopefully open your perspective on you, your body, and your programming. Here are 3 things for you to consider when designing your program.

Goals: Before you design your program, we encourage you to know and truly understand your goals. What is it you really want to accomplish? Where is it you really want to be? When you've asked yourself questions like these, then you will be able to pave the path to get there. We get it. EVERYONE wants to lose weight and EVERYONE wants to build muscle. But, when you've defined these thoughts even more by saying things like, "I want to lose weight so I can play with my kids without getting winded" or "I want to be stronger so I can go on a hike" will allow you to understand what type of training will work best for you.

Time: Have you ever seen a photo posted on social media and thought to yourself, "I wish I looked more like that?" Well, STOP THAT! As a trainer, we have dedicated our lives into helping others achieve their fitness goals. One of the things that the fitness industry does a great job at is having people feel inadequate about themselves. When you see someone who has a certain look that you want, understand that often times there is more than meets the eye. The good ones spend a lot of time in and out of the gym investing in themselves. They've worked hard to get where they are at. For the not so good ones, you don't know what types of enhancements they've taken to get there. And for both of them, you may not know about all the supplements they may be taking or how many hours a day they are working towards their goals. When you design your program, build it towards the amount of time you are willing and committed to spend a day on your goals. Some of you, it's a quick 30 min workout. While others may have hours to spend. Consider your time and make the most of it.

Movement: This part is probably one of the most important things to consider when designing your program. Movement is essentially everything. The better you move, the more effective you will be and will be less prone to injuries. If a client wanted to better their squats, the first thing I would NOT do is put a bar on their back and lift heavy. Rather, I would make sure that their form and movement is strong and effective enough for them to carry the desired load properly. With movement comes flexibility and mobility. A client may want to do X,Y, and Z, but their body says they should start at B...and that's OKAY! Be humble, be patient, and better your movement. When your body moves better, you'll be able to increase the load more rapidly. Move according to your goals. The last thing you want to do is strengthen dysfunction!

5 Tips for a Better Relationship with Your Food

With the first week of the new year well on it's way, how are you doing with your nutrition? We all know that nutrition is paramount, but it's such a tough battle to fight when everything around you is super convenient, has lost it's nutritional value, and loaded with preservatives.

With all the fads, diets, and supplements out there, what is best for you and your goals? It can be very confusing so here are 5 things to help you have a better relationship with your food.

1. Eat according to your goals. What are you wanting to accomplish? Maintain? Lose body fat? Build muscle? Gain weight? What is it that you want to do? Once you have determined your goal, then you can start figuring out what type of eating habits will best help you achieve that goal.
2. Don't be a ROBOT! Meal plans are GREAT! But, they're not long-term. As fitness professionals we hear it all the time. "I'll do so much better if you tell me what to eat." Consider this, most professional athletes are put on a 'diet plan' to help them with their upcoming event. If you were to ask many of these athletes how they feel about this part of the preparation, I would bet that they would say this is one of the most dreaded part of their game plan. If this is hard for an athlete, how would the average person feel?
3. Make it yourself. Cook! Prepare your own food and quit taking the easy way out! Of course time and convenience are major factors on what we eat, but when you cook your own food you control more of what is really on your plate. It is without a doubt when you prepare your own food, you appreciate your meals more too. What about your family? Do they help you with the process? Include them! Have them help! Where does your food come from? What if you were to replace some of your food with things that you can grow? Start small...start with herbs! Be creative! The possibilities are endless!
4. Make the better choice. Some eat for comfort, some eat for fuel. I believe though you can have a healthy balance between the two and still achieve your goals. If you enjoy eating for comfort, then plan your day by eating most of your food for fuel and then enjoy something that makes your taste buds really happy. The thing is we eat too much of the things that don't help our bodies and not enough of the things that help. Ask yourself questions about what you're preparing and eating. Is this for fuel or for comfort. Do I need to eat all of it in order to satisfy my craving? Is there something else that I can eat that is a better choice and still satisfy this craving.
5. Quit feeling guilty. Listen, eat. Understand that failure is part of the journey. Failure is good! It gives you something to learn from. Failure is not good when you decide to give up. So, eat! Learn from it! Did it help you or hurt you with your goals? If it helped...do more of it. If it didn't, well obviously do less. But whatever you do, don't feel guilty. The process is about creating better long-term habits. Not feel guilty about every failure that you make.  

Create a relationship with your food that is long-term and positive. You create better habits by making better decisions and choices. Remember it is a process and must be worked on for a period of time, consistently. Want more nutritional help? Schedule a time with our trainers for a solid game plan at your goals.