The Alavanca Blog

Congrats to all Alavanca athletes

We would like to congratulate all Alavanca athletes that competed this past weekend at the Submission Ace Championships.  Everyone did amazing and we are really looking forward to the next competition so showcase all of our athletes.

I would like to also give a huge shout out to Sameera who won her division and also the absolute.  Sameera has been putting in the work in the academy and it was show this weekend 🙂

See everyone on the mats tonight!

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Andre Galvao Seminar Registration Now Open!!

Professor Andre Galvao will be coming back to to Calgary on October 27th. This will be the first seminar at the new academy so we are very excited for this event.

Seminar is open to all academies and levels. Kids are welcome too. Spots are limited so please make sure you reserve yours quickly.

Seminar fee is $140, use the link below to reserve your spot online.

http://clients.mindbodyonline.com/classic/ws?studioid=45182&stype=41&prodid=10476

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Gearing up for Master Worlds

It’s the final week before Master Worlds and everyone is gearing up for the big event.  We are excited to see our students compete, and reap the rewards of their hard work.  Master Worlds has become a huge event spanning over 4 days (Aug. 22-25).  It’s going to be a busy week with IBJJF Master Worlds, Vegas Open (gi & no gi), Novice Vegas Open, and Kids International Vegas Open all taking place in the same week at the Las Vegas Convention Center.

PRE-SCHEDULE:

Master Worlds – Aug. 22-25

Wednesday
Black belt master 1
Brown belt master 1 to 7

Thursday
Black belt master 2 and 3
Blue belt master 1

Friday
Black belt master 4 to 7
Blue belt master 2 to 7

Saturday
Purple belt master 1 to 7

The Vegas Open – Aug. 22-23

Wednesday

Las Vegas Summer International Open IBJJF Jiu-Jitsu Championship
Blue belt adult male and female
Purple belt adult male
Brown belt adult male
Black belt adult male

Thursday

Las Vegas Summer International Open IBJJF Jiu-Jitsu Championship
Purple belt adult female
Brown belt adult female
Black belt adult female

Las Vegas Summer International Open IBJJF Jiu-Jitsu No-Gi Championship
All divisions

Novice Vegas Open – Aug. 24

All divisions

Kids International Vegas Open – Aug. 25

All divisions

 

Check out other articles like this at https://atosjiujitsuhq.com/2018/08/15/gearing-up-for-master-worlds/

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Alavanca Pre-Opening Sale | 25% Off All Memberships and Personal Training Packages

We have officially started our pre-opening sale for the new Alavanca location.  All memberships and personal training packages are 25% off.  We also have some pretty sweet starter packs for kids and adults.

Go to https://www.alavancayyc.com/memberships to view all of the options then use the promo code “alavanca” when you check out to receive 25% off.

We are all very excited for the new location to open up and look forward to seeing all of you there.

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Top 10 Pre-Workout Foods

The Benefits Of Eating Pre-Workout Foods

So, let’s start by talking about why you should be eating pre-workout, i.e. before a workout. Many people carry out what’s called fasted cardio, in an attempt to burn and lose body fat, but unless you’re carrying out this cardio from 6am – 7am, you need to fuel your body before each and every workout.

Ultimately, you should picture your body like a car – you can’t expect to drive 150 miles with no petrol in the tank, can you? If you’re looking to perform and train at your best, you need to make sure your body has enough fuel to do so. If you fail to provide yourself with the energy and nutrients required during exercise, the chances are you won’t see results as quickly as you should. Plus, over a long period of time, the likelihood of becoming ill or injured will be increased.

 

Cashew chicken meal prep

1. Gives You More Energy

Our bodies use carbohydrates and glycogen as the first source of fuel. This is because carbohydrates and stored glycogen can be converted into ATP (adenoise triphosphate, i.e. energy) faster than protein and fat. Therefore, filling up your glycogen stores pre-workout will mean you’ll have more energy to perform at your best.

2. Prevent Muscle Catabolism

When we exercise, glycogen stores are quickly used up and depleted, so the body looks for new sources of energy – our muscles. By breaking down hard-earned muscle, the body can utilise amino acids for energy. This is bad, as it puts our bodies into a catabolic state, which can prevent muscle growth and recovery.

3. Increase Muscle Anabolism

Eating the right foods pre-workout means you won’t only top up your glycogen stores, but by eating a good source of protein, you’ll also be able to promote muscle-protein synthesis and create an anabolic environment in the body.

What and When to Eat Pre-Workout

In every meal, you need to consider the three macronutrients: carbohydrates, protein and fats. You also need to consider the ratio in which you are eating them.

FATS
Pre-workout, it’s best to avoid too much fat. This is because, although high in energy with 9kcal per gram, fats are slow-digesting. This means, instead of making you energetic, they can actually make you feel sluggish and heavy.
PROTEIN
Pre-workout meals containing protein provide us with a major benefit – the prevention of muscle catabolism. By consuming a good source of protein before a workout, you can give your body the amino acids (branched-chain amino acids in particular) that it needs to prevent muscle breakdown, whilst aiding muscle recovery and growth.
CARBOHYDRATES
There are two types of carbohydrates: simple, high glycaemic index carbohydrates, and complex, low glycaemic index carbohydrates. But which one is best pre-workout?

This ultimately depends on your goal and the time of your pre-workout meal. Simple carbohydrates are great for 30 minutes to an hour before a workout, as they provide the body with fast-acting glucose as fuel. However, complex carbohydrates also play a role within energy metabolism. By consuming low GI carbohydrates around 2-3 hours before a workout, you can give your body a slow-releasing source of energy. This means you’ll be able to work out for longer and be less likely to have a dip in your blood sugar levels in the middle of your workout.

TIMING

30 Minutes to an Hour Pre-Workout:

Consume light meals and foods which contain simple carbohydrates and some protein.

2-3 Hours Pre-Workout:

Consume a meal around 400- 500 calories containing a good source of protein (around 20g) and complex low GI carbohydrates (20-30g).

Pre-Workout Foods

1.Bananas

pre workout foods

Bananas are a great source of natural sugars, simple carbohydrates, and potassium. In the body, potassium is only stored for a limited amount of time, so try consuming a banana around 30 minutes to an hour before your workout. Eating a banana pre-workout is the perfect way to boost your glycogen stores and increase blood sugar levels.

2. Chicken, Rice & Vegetables

pre workout foods

The stereotypical healthy meal: chicken, rice, and vegetables. This is actually a classic pre-workout meal. By combining a good source of lean protein and complex carbohydrates, this meal can provide amino acids to promote anabolism (muscle growth) and a slow-releasing source of energy. Consume a meal like this around 2-3 hours before a workout.

3. Greek Yogurt and Dried Fruit

pre workout foods

Dried fruit is high in sugar and high in calories. When it comes to dieting, dried fruit is generally avoided, however, this food is great to be consumed in measured amounts pre-workout to give a quick source of simple sugar. Consuming dried fruit with Greek yogurt can also provide the body with a source of protein to help optimise your workout. Consume a meal like this 1-1.5 hours before a workout.

4. Porridge and Oatmeal

pre workout foods

Porridge and oatmeal make the ultimate pre-workout breakfast. This pre-workout food contains complex carbohydrates and is also a great source of the soluble fibre, beta-glucan. By consuming oats around 2 hours before a workout, you’ll be able to satisfy your hunger throughout your workouts whilst getting a great source of slow-releasing energy. Try adding a scoop of protein powder to your porridge. That way you’ll also get a great source of protein and amino acids.

5. Fruit Smoothies

pre workout foods

Many people think fruit smoothies are great tasting and super-healthy. Whilst smoothies do provide a series of micronutrients that are beneficial for health and well-being,  they’re also full of sugars, including fructose. This means that smoothies are often high in calories and what are often mistaken as drinks are actually meal replacements. However, consuming a fruit smoothie pre-workout is a great pre-workout meal option that can provide you with a good source of fast-acting glucose

6. Wholegrain Bread, Sweet Potato and Brown Rice

wholemeal bread

Wholegrain Bread, sweet potato, and brown rice are great sources of complex carbohydrates that should be consumed around 2-3 hours pre-workout. Combining these foods with a good source of protein means you’ll get a good source of slow-releasing energy to fuel you throughout a whole workout. Carbohydrates should be consumed by all those physically active but in particular those who carry out regular endurance activities such as cycling and running.

7. Apple Wedges and Peanut Butter

pre workout foods

Enjoying sliced apple wedges with a small spread of peanut butter is tasty before a workout food. It’s perfect for consuming around 30 minutes before a workout.

8. Omelette

pre workout foods

Omelettes made using whole eggs and egg whites are a great source of muscle-building protein and amino acids. Omelettes should be consumed 2-3 hours before a workout to avoid muscle catabolism and promote muscle growth.

9. Homemade Protein Bars

pre workout foods

Homemade protein bars are super easy to make and perfect for a quick on the go pre-workout food. What’s more, you can control the content making bars that are high in carbohydrates and protein or low in carbohydrates and high in protein. Check out our favourite tasty high-protein recipes.

10. Protein Shakes

protein shake

Last but not least, protein shakes. If you’re on the go and in a hurry or none of the above appeal to you, a quick protein shake can solve your pre-workout problems. By consuming a shake with a good source of fast-releasing protein, such as whey protein, with simple carbohydrates like maltodextrin powder, you can get all the pre-workout nutrients you need in a matter of minutes.

At Alavanca we teach martial arts to everyone no matter the age or skill level.  If you are interested in trying a free class please visit our website www.alavancayyc.com and sign up for your free trial class.

 

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Top 10 Reasons Why Women Should Learn Martial Arts For Self Defense

Nothing feels better than knowing you can take care of yourself mentally, financially, and physically. However for a lot of people, the physical part is just exercise. Being able to protect yourself in all situations is a confidence booster as much as it is a reassurance. A reassurance that can only be gained through any form of self defense classes. Today, when people think about self defense classes, they tend to think about women and children. However, self defense classes (and practices such as wrestling, boxing, jiu jitsu, ect. ), are for everyone.

I believe in the power of knowledge and practice when it comes to self defense. Below are 10 reasons why learning martial arts for self defense is beneficial to everyone.

1. It builds confidence

One of the biggest advantages to taking self defense classes is the way it makes you feel afterwards. A lot of people are unconfident with their abilities to protect themselves before they join a practice, or take classes. This can be due to personal experiences, as well as driven by the news. We hear a lot about the negativity in our society, and this can leave people feeling unprotected. Self defense classes will build confidence in yourself. If you are getting bullied, it is also a great way to protect yourself and grow confidence in yourself, ultimately molding you into a better person.

2. It works on your balance

Let’s face it, some of us can’t walk and chew gum at the same time – myself included. These types of classes require a lot out of your body, including the ability to do two things at once without falling over. Improving your balance also means improving focus. Martial art and self defense classes teach you how to focus on your target while you control your body. Without balance it is almost impossible to fight. Through gaining your body control and balance, you will be better prepared to protect yourself.

3. It helps develop self-discipline

“The only discipline that lasts, is self-discipline.” -Bum Phillips. In order to learn and grow with your self defense abilities, you have to develop self-discipline. You have to be motivated and dedicated to the practice. In order to be better protected-you have to keep practicing. Actually going to class and showing up on a regular basis develops discipline. Taking these types of classes will get you focused on your personal protection and on your surroundings. Like with any other sport, you can’t get better if you don’t practice.

4. It helps improve your physical conditioning

The whole point of self defense classes is to prepare you for any situation that may bring harm to you. Physical conditioning is extremely important when it comes to self defense. Training and practicing prepares you for the adrenalin dump when a situation arises that may require you to fight. When someone comes after you, you will experience what is called an adrenalin dump. It’s your body’s way of responding to the fight or flight situation. It only last a few seconds, so you need to be physically conditioned to appropriately deal with a dangerous situation. If you aren’t, your body will not work as well as you need it to after the adrenalin dump . Physical conditioning will work on your reflexes and your awareness of an attack. When you are fighting it is important to be focused both mentally and physically. If you are prepared, you will be more successful in a dangerous situation and the dump won’t take all your energy from you.

5. It improves your street awareness

Self defense classes will make you more aware of your surroundings. You’re never planning to be attacked, but your attacker is the one with the plan. Self defense classes will help you to be aware at all times and ready, should this type of situation arise. You might be shocked for a second, but you will have the necessary reactions to protect yourself.

6. It teaches you self-respect

The practice of martial arts  are centered around trust and respect. It teaches respect of each other, and respect for yourself. This is beneficial in life. If you don’t respect yourself, then how can you respect others? When you are practicing your self defense moves you will be practicing with a partner. There needs to be mutual trust between the two of you to not hurt each other, but still practice well. If you do not respect yourself it is unlikely that others will respect you and have that mutual trust.

7. It helps to develop a warrior spirit

We all watch the news and see how terrible it can be. Taking self defense classes will help you develop a sort of warrior spirit. We all know that if we are attacked, the last thing we want to do is get in that van of our assailant. Self defense classes can prepare you for battle and, most importantly, survival. If you are attacked, you don’t want to go to a secondary location, and having self defense on your side will help prevent that from happening. You will have a sense of “I am going to survive here, not down the road.”

8. It helps you develop a fighters reflex

In a fight, movement is power. You can’t stand around and wait for your attacker’s next strike, you have to move! Self defense classes will help develop your reflexes and you will gain a fighter’s reflex. A fighter’s reflex is different from your normal reflexes. In normal situations you respond to something that happens. When you are being attacked it is better to know how to respond. Fighter’s reflex will allow you to move quickly and smartly in the situation. You will know where to step and where to throw your punch. You will be prepared.

9. It will help you with goal setting

Self defense classes help you to set goals. Whether you want to nail a specific move, or work hard to feel like you can protect yourself, you are setting a goal. It gets you back in class each week, and will help you in your everyday life. It helps you develop a drive that you may not have had before. If you take your goal setting seriously within your self defense classes, it can roll over into your everyday life, helping you get through any tough situation that comes your way.

10. It has a positive influence on your life

Unlike a lot of things in life, taking self defense classes will always have a positive impact on your life. Each and every one of the reasons above are proof of this. Taking self defense classes can boost your spirits and make you a more confident and better version of yourself. It’s important to have things in life that we can rely on to make us happy- taking these kinds of classes does just that.

At Alavanca we teach martial arts to everyone no matter the age or skill level.  If you are interested in trying a free class please visit our website www.alavancayyc.com and sign up for your free trial class.

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