Mike Lee Kanarek Blog

ever wonder why kids pick up languages faster than adults?  Part of it, is because they are not afraid to speak wrong. In other words they are ok with making mistakes down the road as long as they try to communicate.

I have been teaching for over 20 years in south Florida. My first school was a traditional Tae Kwon Do and Kick-Boxing School, with the majority of the students then being kids. I can honestly say the kids were better students, at least in the beginning years of their training,  because of 3 major reasons : 1) agility, Tae Kwon Do is more acrobatic then HaganaH and it requires a certain set of attributes to truly excel in it. On this the kids clearly had an advantage. 2) Kids don’t care if they do it wrong as long as they having a good time with the training. The fear of not having it right simply does not exsist with the kids. 3) The fact that the kids are truly like a sponge, when they walk in to the school they absorb 100% of the training presented. Adults tend to bring their world on the mat and have a harder time disconnecting.

but, let me stick to the subject of this post :  Fear of doing it wrong…

The fear of doing it wrong sometimes is bigger obstacle of doing it right for beginning students. Almost to the point that they will stop themself of doing the technique in the middle and actually freeze. It is very important for beginner students to accept the fact that they will make mistakes as they progress in the system. In other words enjoy the journey of learning and develop your skills as you go, the mistakes will be cleaned up so to speak as you understand the materials presented better and your set of skills has developed to a proficency level  needed to match the strategies deployed.

And in parrallel , as in self-defense training and anything in life, if you first emotional thought going into doing something/anything is fear you will have more chances of failing that specific attempt. Versus if you first emotional thought going into that specific attempt is fear free, you will have a better chance succeeding it. Being fear free is not a guarantee , but it gives you much better odds!

hope every body has a Kick Ass week, its FIGHT Certification week here at the National Headquarters, I know we going to have a Strong week of training!

The Israeli army is called  ”Tva HaganaH Le Israel” , the Israel Defense Forces, not the attacking force or simply the Israeli army. Part of that is that the Israel wanted to give credit to the HaganaH for fighting for its independence prior for it to be an official state in 1948.

I always tell my students that defense is like the King in a chess game, you can’t afford to lose it, you will lose the game if you do. And attack is like the queen, while the queen is important in the game if you lose her, the game is still on. In other words , if you mess up on the attack its forgivable, but if you mess up on your defense it not forgivable.

A lot of people forget that element in their training and get consumed, or almost greedy so to speak , on their attack portion of the training. They train to hit faster, hit harder…but  they neglect the conditioning , both phisycal and mental, to be able to endure a strong defense that go beyond learning the self-defense techniques.

I have seen so many people fail at reaching what they want out of thier training and goals because a basic ingredient they deep inside lack in their personality, Confidence.

Self-Confidence starts with truly believing in yourself!  No one can do it for you, it is a quality that comes from the inside out….not from outside influences. And the first step to establish an unrattled confidence is to BELIEVE in yourself!!!

time management is a big key in your daily success. My father use to say : the world belongs to those who wake up first and go to bed last.   He was Old School! I miss my father…

however, as I grow older and wiser I realize it is not how much time you put in something that really counts, its how much QUALITY time!!!

Hope everybody in the HaganaH has a solid productive day

 

Day 3

 

 

Wake up time:  Stay on an empty stomach, drink caffeine base drink

 

Boot Camp workout #2:

 

 Cardio Full-Body Work-Out:

 

4        sets of:  Jumping Jacks , Running Jumping Jacks, Seals Jumping Jacks, Mountain Climbers and Burppes

2 minute break : drink water

Resistance Work-Out with Dumbells::

4 super sets of-                         10 reps of Biceps Curls

                                                 10 Reps of Side Shoulder Raises

                                                (1 minute rest in between sets)

2 minutes break

3 super sets of-                         10 reps of Hammer Curls

                                                  10 reps of Front Shoulder Raises

                                                  (1 minute rest in between sets)

2 minutes break

2 super sets of-                         10 reps of Concentration Curls

                                                  10 reps of Bent Shoulder Raises

                                                  (1 minute rest in between sets)

Immediately after workout eat breakfast:

 

Egg whites omelet with feta cheese and spinach

Half a Cup of Oatmeal with Brown Sugar

Multi Vitamin

Vitamin C

1 Table spoon of fish oil

Water Only!

1 hour prior to lunch: Banana

Why: See day 1…

Midday: Lunch

Why: See day 1…

1 Fist of Protein-  Tuna or Salmon

1 Fist of Broccoli/Green Veggie

Water Only (no sugar/no soda)

2 ½ hours later:  Caffeine intake.

Why:  See day 1…

30 minutes later:  3 g of Arginine.

 

 

 

 

Pre-workout snack:  Energy bar.

Why: See day 1…

15 minutes prior to workout:  Water.

Start sipping on water all the way up to the beginning of the workout.

FIT2FIGHT/KICKBOXING WORKOUT:

 

At the school or do cardio on your own (better at the school with a group)

Immediately after workout: replenishing electrolytes base drink

Why: Enhances immunity and promotes recovery for continuous muscle growth.

 

30 minutes later: Dinner

 

1 Fist of Protein- Talapia or Snapper

Baked Potato

1 Fist of Green Veggie

Water Only (no sugar/ no soda)

 

30 minutes prior to bed time:  Zinc & Magnesium (Z&M).

Why: When training many people develop a deficiency of Z&M. The training will increase the demand of theses minerals. Z&M help prevent some effects of over training and boosts anabolic hormones. This intake will also improve your sleep quality.

At bed time: Casein Protein shake.

Why: Casein Protein is a slow digest type of protein. This type of protein helps prevent catabolism from the fasting occurring during sleeping, so the hard work during the day doesn’t get wasted during the night. Sleep Deep.

Sleep: At least 7 hours , maximum 8 hours

Day 4

 

 

Wake up time:  Whey Isolate Protein shake.

Why: see day 2…

30 minutes later: 3 g of Arginine.

Why: see day 2…

30 minutes later: Breakfast

Why: see day 2…

Oatmeal with water, fat free milk or soy milk.

Egg whites or egg beaters.

Strawberries, raspberries, acai or blueberries. (half a cup of Monavie optional)

Caffeine based drink.

Multi Vitamin

Vitamin C

1 Table spoon of fish oil

1 hour prior to lunch: Banana

Why: see day 1…

 

Midday: Lunch

Why: See day 1…

1 Fist of Protein-  Chicken or Turkey

1 Fist of Broccoli/Green Veggie

Water Only (no sugar/no soda)

2 ½ hours later:  Caffeine intake.

Why:  See day 1…

30 minutes later:  3 g of Arginine.

 

30 minutes later: 1 Table Spoon of Peanut Butter

 

 

2-2 ½  hours  later: Dinner

 

8-10oz of  Turkey

1 Fist of Sweet Potato

1 Fist of Carrots

Water Only (no sugar/ no soda)

 

1 hour prior to bed time:  3 g  of Arginine.

 

 

30 minutes prior to bed time:  Zinc & Magnesium (Z&M).

Why: See day 1…

At bed time: Casein Protein shake.

Why: See day 1…

Sleep: At least 7 hours , maximum 8 hours

 

 

check this out , this is a real good discussion :http://www.haganahblog.com/2010/03/23/from-uk-great-post/#comments

…preferrably the one with the wheel in the front and the brakers on the handle LOL

But that was yesterday!!!

here is my second H.I.I.T. Cardio module, I just finished it at the gym a little while ago

3 minutes walk/warm-up at 3 miles per hour rate

30 seconds run at 10 miles per hour rate, 30 seconds rest (getting completly off the treadmill)

45 seconds run at 9.5 miles per hour rate, 30 seconds rest

45 seconds run at 9.5 miles per hour rate, 30 seconds rest

1 minute walk at 3 miles per hour rate

1 minute run at 9 miles per hour rate, 30 seconds rest

1 minute run at 9 miles per hour rate, 30 seconds rest

1 minute run at 9 miles per hour rate, 30 seconds rest

1 minute walk at 3 miles per hour rate

1 & 1/2  run at 8.5 miles per hour rate, 30 seconds rest

1 & 1/2  run at 8.5 miles per hour rate, 30 seconds rest

1 & 1/2 run at 8.5 miles per hour rate, 30 seconds rest

1 & 1/2 run at 8.5 miles per hour rate, 30 seconds rest

1 minute walk at 3 miles per hour rate

2 minutes run at 7.5 miles per hour rate, 30 seconds rest

2 minutes run at 7.5 miles per hour rate, 30 seconds rest

2 minutes run at 7.5 miles per hour rate, 30 seconds rest

2 minutes run at 7.5 miles per hour rate, 30 seconds rest

2 minutes run at 7.5 miles per hour rate, 30 seconds rest

3 minutes walk/cool down at 3 miles per hour rate

***basically, it is the opposite of the previous H.I.I.T. Cardio module I posted a couple days ago. This one is harder, because you start from the sprints… have a Blast on the treadmill

Day 2

 

 

Wake up time:  Whey Isolate Protein shake.

Why: During sleep, your body starts breaking down muscle mass to get amino it needs for conversion into energy. Whey Isolate Protein will prevent this catabolic process, turning catabolism into anabolism as soon as you wake up.

30 minutes later: 3 g of Arginine.

Why: Arginine stimulates Nitric Oxide (NO) production. NO increases blood flow to the muscles and has been known to optimize nerve function and muscle growth. Also the blood flow will have a better capacity to keep you injury free during intense training.

30 minutes later: Breakfast

Why: This is the most important meal of the day, it sets the pace for a burning metabolism for the entire day.

Oatmeal with water, fat free milk or soy milk.

Egg whites or egg beaters.

Strawberries, raspberries, acai or blueberries. (half a cup of Monavie optional)

Caffeine based drink.

Multi Vitamin

Vitamin C

1 Table spoon of fish oil

1 hour prior to lunch: Banana

Why: A banana is an easy snack to carry with you and is a good source of potassium. Potassium is an electrolyte, electrolytes keep your body in balance and regulates your blood pressure and your heart beat. At about 120 calories it’s the perfect snack to keep you metabolism up.

 

Midday: Lunch

Why: See day 1…

1 Fist of Protein-  Beef (burger/meatloaf)

1 Fist of Broccoli/Green Veggie

Water Only (no sugar/no soda)

2 ½ hours later:  Caffeine intake.

Why:  See day 1…

30 minutes later:  3 g of Arginine.

 

30 minutes later: 1 Table Spoon of Peanut Butter

 

 

2-2 ½  hours  later: Dinner

 

8-10oz of Meatloaf or Meatballs

1 Fist of Pasta

1 Fist of Carrots

Water Only (no sugar/ no soda)

 

1 hour prior to bed time:  3 g  of Arginine.

 

 

30 minutes prior to bed time:  Zinc & Magnesium (Z&M).

Why: See day 1…

At bed time: Casein Protein shake.

Why: See day 1…

Sleep: At least 7 hours , maximum 8 hours

while a leader is key to his people, it is in the unity of its people that the true strenght is.

A lot of people send me messages saying I inspire them and motivate them daily and ask me “Sir, where the hell do you get your motivation? you always seem so driven…”

 the answer to that is simple: from my those messages, from my students succeeding, from my FIGHT Instructors becoming HaganaH Black Belts, from people I have never met in person getting in the best shape of their life because of my quotes and posts….thats where I get my drive and strenght!!!!

Have a KICK ASS everyone