Search Results

For registration click here This will be our next competition. Rep our gym by coming out and watching or participating! “Boo-Jitsu” - Featuring a Gi & No-Gi Jiu-Jitsu Tournament in a Brewery! SUNDAY, OCTOBER 13TH AT MONDAY NIGHT GARAGE NFC Boo Jitsu takes place on Sunday, October 13 at Monday Night Garage in Atlanta! We will be awarding prizes to the best costume for participants and fans as well as one-of-a-kind awards to each bracket winner. This tournament is the same as our NFC Brew Jitsu, just with a name change due to Halloween! AND FOR THE FIRST TIME EVER, WE’VE OPENED IT UP TEEN BOYS & GIRLS AGES 12 - 15! NFC Boo Jitsu is the least expensive jiu jitsu tournament in Atlanta to enter with pre-registration prices at only $50! NFC Boo Jitsu features BOTH Gi and No Gi competition! Brackets will be white - black belt that are divided by weight classes, gender and age divisions. Black Belts compete for FREE! You must pay to register, but will receive a full refund after you compete. The team that finishes with the most points in Gi and No Gi will both take home a custom NFC Boo Jitsu Championship Belt! Competitor registration price is only $50 until June 30. From July 1 until September 30 registration is $75. October 1 until October 10 at midnight registration is $100. Fan tickets will be priced at only $15 per person in advance at NFCFighting.com Or purchase tickets for $20 at the door. All ages are allowed.

Here’s a 5-minute outdoor fat-burning exercise routine for one week, focusing on beginner-friendly moves that still get the heart rate up.

Sure! Here’s an amazing dinner idea that is both delicious and manageable for a single serving. The menu features:

A high-carb meal plan is a type of diet that emphasizes carbohydrates as the main source of energy. Carbohydrates are found in foods such as grains, fruits, vegetables, legumes, dairy, and sweets. A high-carb meal plan may be beneficial for some people, such as athletes, who need more fuel for their physical activity, or those who have medical conditions that require more carbs, such as diabetes or epilepsy. There are many ways to create a high-carb meal plan, depending on your preferences, goals, and nutritional needs. However, a general guideline is to aim for about 50% to 60% of your daily calories from carbs, 15% to 25% from protein, and 25% to 35% from fat. You should also choose mostly complex carbs, such as whole grains, fruits, and vegetables, over simple carbs, such as refined sugar, white bread, and pastries, as they provide more fiber, vitamins, minerals, and antioxidants. To give you some ideas, here is a sample high-carb meal plan for one day, based on a 2,000-calorie diet. The recipes are adapted from the web search results¹²³. You can adjust the portions and ingredients according to your needs and preferences. Breakfast: Banana Nut Pancakes - In a blender, combine 1 ripe banana, 2 eggs, 1/4 cup of almond milk, 1/4 cup of oat flour, 1/4 teaspoon of baking powder, 1/4 teaspoon of cinnamon, and a pinch of salt. Blend until smooth. - Heat a lightly greased skillet over medium-high heat. Drop about 1/4 cup of batter per pancake and cook for about 3 minutes per side, or until golden and fluffy. - Top with 2 tablespoons of chopped walnuts and 2 tablespoons of maple syrup. Enjoy with a glass of orange juice. Lunch: Mediterranean Quinoa Salad - Cook 1 cup of quinoa according to package directions. Fluff with a fork and let cool slightly. - In a large bowl, toss the quinoa with 2 cups of baby spinach, 1/4 cup of crumbled feta cheese, 1/4 cup of sliced black olives, 1/4 cup of chopped sun-dried tomatoes, 2 tablespoons of chopped fresh parsley, and 2 tablespoons of lemon juice. Season with salt and pepper to taste. - Serve with whole wheat pita bread and hummus. Snack: Apple and Peanut Butter - Slice 1 medium apple and spread 2 tablespoons of natural peanut butter over the slices. Sprinkle with some cinnamon for extra flavor. Dinner: Chicken and Vegetable Stir-Fry with Brown Rice - Cut 1 pound of boneless, skinless chicken breast into bite-sized pieces. Season with salt, pepper, and 1 tablespoon of cornstarch. Set aside. - In a small bowl, whisk together 1/4 cup of low-sodium soy sauce, 2 tablespoons of honey, 2 tablespoons of rice vinegar, 1 tablespoon of sesame oil, 1 teaspoon of minced garlic, and 1 teaspoon of grated ginger. Set aside. - Cook 1 cup of brown rice according to package directions. Keep warm. - Heat 1 tablespoon of vegetable oil in a large skillet over high heat. Add the chicken and cook, stirring occasionally, for about 15 minutes, or until golden and cooked through. Transfer to a plate and keep warm. - In the same skillet, add another tablespoon of oil and 4 cups of mixed vegetables, such as broccoli, carrots, mushrooms, and bell peppers. Cook, stirring frequently, for about 10 minutes, or until crisp-tender. - Add the sauce and the chicken and bring to a boil. Reduce the heat and simmer for about 5 minutes, or until the sauce is slightly thickened. - Serve the stir-fry over the rice. Dessert: Chocolate Chip Cookie - Preheat oven to 375°F and line a baking sheet with parchment paper. - In a large bowl, cream together 3/4 cup of softened butter, 3/4 cup of granulated sugar, and 3/4 cup of brown sugar with an electric mixer until light and fluffy. - Add 2 eggs and 1 teaspoon of vanilla extract and beat well. - In a medium bowl, whisk together 2 1/4 cups of all-purpose flour, 1 teaspoon of baking soda, and 1/2 teaspoon of salt. Gradually add the flour mixture to the butter mixture and mix well. - Stir in 2 cups of semi-sweet chocolate chips with a wooden spoon. - Drop by rounded tablespoonfuls onto the prepared baking sheet, leaving some space between them. - Bake for 10 to 12 minutes, or until golden and slightly soft in the center. - Let the cookies cool on the baking sheet for 5 minutes, then transfer to a wire rack to cool completely. I hope you enjoy this high-carb meal plan. Bon appétit! 😋

Creating a one-day meal plan that focuses on low-carb and high-protein foods can be beneficial for weight loss, as it may help regulate blood sugar levels, increase satiety, and reduce overall calorie intake. Keep in mind the importance of also getting enough healthy fats and fiber within the day. Below is an example of such a plan, but remember, individual energy needs and nutritional requirements can vary greatly, so this plan might need adjustments to fit specific needs. Breakfast : Spinach and Feta Cheese Omelette • Ingredients: 3 eggs, a handful of spinach, 30g of feta cheese, and spices (salt, pepper, and oregano). • Cooking method: Whisk the eggs and pour them into a pan with a bit of olive or coconut oil. Add spinach and allow it to wilt slightly before adding crumbled feta cheese. Season and cook to your desired doneness. Morning Snack: Almonds and a small serving of Greek Yogurt • A handful of almonds (about 23 almonds) provides a good source of healthy fats and protein. • A small serving (around 100g) of full-fat Greek yogurt can add additional protein and beneficial probiotics. Lunch : Chicken Salad with Avocado • Ingredients: Grilled chicken breast (around 150g), mixed salad greens, half an avocado sliced, cherry tomatoes, cucumber, and a dressing made from lemon juice, olive oil, and a little mustard. • Cooking method: Grill the chicken breast and slice it. Toss all the ingredients together and drizzle with the dressing. Afternoon Snack: Celery and Peanut Butter • 2 to 3 celery sticks with a tablespoon of natural, unsweetened peanut butter. This snack combo provides a nice crunch with a dose of healthy fats. Dinner : Salmon with Asparagus and Quinoa • Ingredients: A salmon fillet (around 150g), a bunch of asparagus, and a side of cooked quinoa (about 1/3 cup cooked). • Cooking method: Season the salmon and bake it with the asparagus tossed in a little olive oil at 200°C (around 400°F) for about 20 minutes. Serve with a side of quinoa. General tips: • Drink plenty of water throughout the day. Aim for at least 8 glasses (2 liters). • If you feel the need for something sweet, opt for a piece of dark chocolate (at least 70% cocoa) or a few berries. • Adjust portion sizes according to your specific energy needs, which may depend on your height, weight, age, gender, and activity level. Remember, while low-carb diets can be effective for weight loss, it’s important to not eliminate carbs completely, especially those from fiber-rich and nutrient-dense sources like vegetables and certain fruits. Be sure to consult with a healthcare provider or a nutritionist to ensure your diet is balanced and tailored to your individual health needs.

WATCH THIS 1st! ⬇️ Jack LaLanne, often referred to as the “godfather of fitness,” was an instrumental figure in shaping the modern fitness movement. His contributions spanned over seven decades, during which he profoundly influenced how people understand and approach exercise and wellness. Early Years and Personal Transformation Born in 1914, LaLanne’s early years were marked by poor health and dietary habits. A transformative encounter with nutritionist Paul Bragg prompted a drastic change in his lifestyle at the age of 15, leading LaLanne to adopt a strict regimen of exercise and nutrition. This personal transformation underpinned his lifelong mission to promote health and fitness. Innovations in Fitness LaLanne’s contributions to the fitness industry were groundbreaking. In 1936, he opened what is considered the first modern health club in the United States, the Jack LaLanne Physical Culture Studio in Oakland, California. This facility was revolutionary, offering gym equipment, nutrition advice, and exercise classes. LaLanne also designed and patented several exercise machines, many of which are foundational to today’s gym equipment. Media and Public Engagement Perhaps LaLanne’s most significant contribution was his ability to leverage media to spread his fitness gospel. In 1951, he launched “The Jack LaLanne Show,” a television program that ran for 34 years. Through this platform, LaLanne reached millions of homes, teaching exercises, offering nutritional advice, and championing a holistic approach to health. His charismatic, energetic personality, coupled with a genuine passion for health promotion, made fitness accessible and appealing to the general public. Nutrition and Lifestyle Advocacy LaLanne emphasized the importance of nutrition as much as exercise. He advocated for whole foods, a reduction in processed foods, and regular juicing for health. His book “The Jack LaLanne Way to Vibrant Health” was published in 1960, providing practical advice on exercise, recipes, and motivational tips, thus making a comprehensive lifestyle approach to health and fitness accessible to everyone. Legacy and Impact Jack LaLanne’s influence on the fitness world is immeasurable. His emphasis on televised exercise programs set the stage for future fitness shows and online fitness content. His innovations in fitness equipment helped shape the modern gym. Moreover, his promotion of a holistic approach to health—combining exercise, nutrition, and positive mindset—preempted the contemporary wellness movement. LaLanne’s accolades include induction into the California Hall of Fame and receiving the President’s Council on Physical Fitness Lifetime Achievement Award. His legacy lives on through the Jack LaLanne brand, continued by his family, and in the ongoing global fitness movement he helped inspire. Conclusion Jack LaLanne’s impact on the fitness world is a testament to his vision, innovation, and unwavering commitment to improving health. Through his pioneering efforts in gym design, equipment, media engagement, and nutrition advocacy, LaLanne helped transform fitness from a niche interest to a global movement. His life and work continue to inspire generations, rendering him a seminal figure in the history of fitness and health promotion. References LaLanne, J. (1960). The Jack LaLanne Way to Vibrant Health. Prentice-Hall. Fitzgerald, M. (2013). Diet Cults: The Surprising Fallacy at the Core of Nutrition Fads and a Guide to Healthy Eating for the Rest of US. Pegasus Books. Todd, J. (2012). “The Primitive Man Meets the Supernatural Man: Jack LaLanne, Physical Culture, and the Superhero.” Journal of Popular Culture, 45(2), 363-384. “Jack LaLanne.” (2011). In California Hall of Fame Inductee Biography. California Museum. Retrieved from [URL] “Jack LaLanne, Founder of Modern Fitness Movement, Dies at 96.” (2011). The New York Times. Retrieved from [URL] The enduring legacy of Jack LaLanne serves as a blueprint for fitness enthusiasts and industry professionals. His life reminds us of the power of personal transformation and the impact one individual can have on the health and wellness of society.

Getting stronger for Brazilian Jiu-Jitsu (BJJ) is essential for improving your performance on the mats. As a beginner in BJJ, focusing on building a solid foundation of strength will not only enhance your overall athletic ability but also help prevent injuries. In this blog post, we will discuss basic workouts and training strategies to help beginners get stronger for BJJ. 1. Bodyweight Exercises: Bodyweight exercises are a great way to build foundational strength, especially for beginners. Include exercises such as push-ups, squats, lunges, planks, and burpees in your workout routine. These exercises target multiple muscle groups and help in improving overall strength. 2. Strength Training: Incorporating strength training into your routine is crucial for building muscle and increasing strength. Focus on compound exercises such as deadlifts, squats, bench press, and rows to target multiple muscle groups simultaneously. Aim to gradually increase the weight and intensity of your workouts as you progress. 3. Resistance Bands: Resistance bands are a versatile and effective tool for strength training, especially for BJJ practitioners. Include exercises such as band pull-aparts, banded squats, and banded rows to improve strength and stability in key muscle groups used in BJJ. 4. Core Strength: Core strength is essential for BJJ as it helps in stabilizing your body during movements and techniques. Include exercises such as planks, Russian twists, leg raises, and bicycle crunches to strengthen your core muscles. 5. Cardiovascular Training: Improving your cardiovascular endurance is also important for BJJ, as it will help you sustain longer training sessions and competitions. Include activities such as running, cycling, and swimming in your routine to improve your cardiovascular fitness. 6. Flexibility and Mobility: Incorporating flexibility and mobility exercises into your routine is essential for preventing injuries and improving performance in BJJ. Include dynamic stretches, foam rolling, and yoga to improve your flexibility and mobility. 7. Rest and Recovery: Rest and recovery are equally important as training when it comes to getting stronger for BJJ. Make sure to prioritize getting enough sleep, proper nutrition, and allowing your body to rest and recover between training sessions. Remember, consistency is key when it comes to getting stronger for BJJ. Make sure to set specific goals, track your progress, and gradually increase the intensity of your workouts to continue challenging your body. Consult with a personal trainer or coach to create a personalized workout plan tailored to your individual needs and goals. With dedication and hard work, you can build the strength and endurance needed to excel in Brazilian Jiu-Jitsu.

Jiu Jitsu is a martial art that focuses on grappling, especially on the ground. It can offer many benefits for your physical, mental, and social well-being. Some of the benefits of Jiu Jitsu are: - It can improve your fitness, strength, endurance, flexibility, and coordination. - It can challenge you to learn new skills, techniques, and strategies, and to adapt to different situations and opponents. - It can teach you self-defense skills, such as how to escape, control, or submit an attacker. - It can boost your confidence, self-esteem, and resilience, as you overcome challenges and achieve your goals. - It can reduce your stress, anxiety, and depression, as you release endorphins and focus on the present moment. - It can foster a sense of community, friendship, and respect, as you train with people who share your passion and support your growth. If you are interested in trying Jiu Jitsu, you can find a local gym or academy that offers classes for beginners. You can also watch some videos online to get a glimpse of what Jiu Jitsu is like. Source: (1) 10 Benefits You Should Expect From Training Jiu Jitsu. https://jiujitsulegacy.com/bjj-lifestyle/beginners-tips/10-jiu-jitsu-benefits/ . (2) The 17 Time-Tested Benefits of Brazilian Jiu Jitsu | BJJ Success. https://www.bjjsuccess.com/benefits-of-brazilian-jiu-jitsu/ . (3) Jiu-Jitsu Benefits: Why Everyone Should Try BJJ - BJJ World. https://bjj-world.com/ultimate-jiu-jitsu-benefits/ . (4) 12 Benefits Of Jiu-Jitsu: Life-Changing Reasons For Starting BJJ. https://bjjequipment.com/benefits-of-jiu-jitsu/ . (5) What Are the Benefits of Jiu Jitsu? (Revealed!) - Jiujitsu News. https://jiujitsu-news.com/benefits-of-jiu-jitsu/ .

Martial arts are not just about physical strength and power , but also about technique and skill. Being technical for martial arts means having a deep understanding of the principles, movements, and strategies of your chosen art . It also means being able to execute your techniques with precision, accuracy, and efficiency. Some of the benefits of being technical for martial arts are: - You can defend yourself better. Technique is more important than power in boxing and other combat sports, as it allows you to land more effective punches, avoid your opponent's attacks, and conserve your energy. A good martial artist knows how to use leverage, timing, and angles to overcome a stronger or bigger opponent. - You can improve your confidence and focus. Martial arts teach you to be aware of your actions and your surroundings, and to control your emotions and impulses. This can help you in your personal and professional life, as you become more calm, confident, and focused². Martial arts also challenge you to overcome your fears and doubts, and to push yourself beyond your limits. - You can make friends and have fun. Martial arts are a great way to meet new people who share your passion and interest. You can form strong bonds with your instructor and fellow students, who will support you and motivate you to improve. Martial arts are also enjoyable and rewarding, as you learn new skills, express yourself, and have fun. - You can reduce stress and improve your health. Martial arts are a positive and healthy way to release your stress and tension. You can channel your energy into something productive and beneficial, rather than resorting to negative coping mechanisms. Martial arts also offer a great workout for your body and mind, improving your strength, flexibility, endurance, and coordination. Being technical for martial arts is not something that you can achieve overnight. It requires constant practice, dedication, and learning. A good martial arts instructor can help you develop your technique and knowledge, as well as correct your mistakes and bad habits³. You should also seek feedback from your peers, watch videos of experts, and study the theory and history of your martial art. By being technical for martial arts, you can enhance your performance, enjoyment, and well-being. Source: (1) 4 Reasons Why Technique Is More Important Than Power In Boxing. https://evolve-mma.com/blog/4-reasons-why-technique-is-more-important-than-power-in-boxing/ . (2) Why Are Martial Arts Important? - HowTheyPlay. https://howtheyplay.com/individual-sports/Why-is-Martial-Arts-Important . (3) Why a Good Martial Arts Instructor Matters - Choose Wisely - Spartacus MMA. https://blog.spartacus-mma.com/martial-arts-instructor/ . (4) Positive Psychology in Martial Arts | Psychology Today. https://www.psychologytoday.com/us/blog/the-blame-game/201712/positive-psychology-in-martial-arts . (5) undefined. http://creativecommons.org/licenses/by-sa/3.0%29 .

According to the American Academy of Dermatology , there are several skin infections that can be contracted at the gym, including ringworm, plantar warts, and impetigo . To prevent these infections, dermatologists recommend the following tips: Wear loose-fitting, moisture-wicking clothes to keep your skin dry and prevent germs from growing. Remember to wash your gym clothes after wearing them. Always wear shoes, especially around pools, and in locker rooms and showers. Keep a pair of shower shoes, flip-flops or sandals in your gym bag. Never walk barefoot at a public gym. Keep any cuts clean and covered. Avoid using saunas, steam rooms, and hot tubs until your wound is healed. Disinfect equipment before and after using it. Clean equipment with disinfectant wipes or spray. For additional protection, consider adding a barrier, such as a towel, between your skin and shared surfaces like workout benches and bicycle seats. Use Antibacterial Soap during shower after training to prevent future skin issues. When it’s possible to provide your own equipment, such as gloves and skin guards you bring it from home rather than using the gym’s. If you notice signs of an infection such as increased pain or swelling, pus or persistent redness, make an appointment to see a board-certified dermatologist . I hope this helps!

Steroids are a group of synthetic substances that mimic the effects of natural hormones in the body. They are used for various medical and non-medical purposes, such as treating inflammation, enhancing performance, and improving appearance. However, steroids also have many negative effects on the human body, both in the short-term and the long-term. Short-term effects of steroids Steroids can cause a range of side effects in the short-term, depending on the type, dose, and duration of use. Some of the common short-term effects are: Acne: Steroids can increase oil production by sebaceous glands and make them more susceptible to infection. Acne in people who take steroids is most commonly found on the chest but is also seen on the back, shoulders, neck, and face 1 . Headaches: Steroids can cause headaches by increasing blood pressure or affecting the balance of fluids and electrolytes in the body 1 . Dizziness: Steroids can cause dizziness by affecting the inner ear or the brain. Dizziness can also be a sign of low blood sugar or dehydration 1 . Heartburn: Steroids can irritate the lining of the stomach by inhibiting prostaglandins – these are substances that help protect the stomach lining. Excessive irritation can lead to stomach ulcers 2 . Increased risk of infection: Steroids decrease inflammation by suppressing the immune system, which means our immune system is compromised and not as effective at protecting us against infection. Symptoms of an infection may not be as obvious or typical while you are taking steroids 2 . Long-term effects of steroids Steroids can have more serious and lasting effects on the human body when they are taken for a long time or at high doses. Some of the long-term effects are: Weight gain: Steroids can cause weight gain by increasing appetite, fluid retention, and fat deposition. Weight gain is especially noticeable in the belly, face, and back of the neck 2 . Mood changes: Steroids can affect mood by altering the levels of neurotransmitters in the brain, such as serotonin and dopamine. Steroids can cause mood swings, anxiety, depression, irritability, aggression, and psychosis 2 . Reduced libido: Steroids can reduce libido by interfering with the production and function of sex hormones, such as testosterone and estrogen. Steroids can also cause erectile dysfunction, infertility, gynecomastia (enlarged breasts in men), and menstrual irregularities in women 1 . Cataracts and glaucoma: Steroids can increase the pressure inside the eye and damage the lens and optic nerve. This can lead to cataracts (clouding of the lens) and glaucoma (increased pressure that damages the optic nerve) 2 . Osteoporosis: Steroids can reduce bone density and increase the risk of fractures by inhibiting calcium absorption and bone formation. Osteoporosis is a condition where bones become weak and brittle 2 . Diabetes: Steroids can increase blood sugar levels and impair insulin sensitivity. This can lead to diabetes or worsen existing diabetes 2 . Cushing syndrome: Steroids can cause Cushing syndrome by mimicking the effects of excess cortisol in the body. Cortisol is a hormone that regulates stress response, metabolism, and immune function. Cushing syndrome is characterized by a moon face (round and puffy face), a buffalo hump (a large fat deposit between the shoulders), thinning of the skin, easy bruising, muscle weakness, high blood pressure, high blood sugar, and increased susceptibility to infections 1 . Conclusion Steroids are powerful drugs that can have both beneficial and harmful effects on the human body. They should be used with caution and under medical supervision. The risks and benefits of steroids should be weighed carefully before starting or stopping them. Steroids should never be used for non-medical purposes or without a prescription. Learn more: 1. drugs.com 2. mayoclinic.org 3. insider.com 4. nhs.uk