Munk Pack Protein cookies are a perfect on-the-go or post-workout snack that helps keep you full, provides nutrients you need, and also lets you enjoy a sweet treat without feeling the guilt
<p>Life get's busy as a martial artist and sometimes its hard to get all the important nutrients our body needs for optimal health. We recently tried a brand called Munk Pack and they offer protein cookies and keto bars in a variety of flavors, all of which we tried so far are delicious and don't have that "cardboard" taste.</p><p><a href="https://www.amazon.com/gp/product/B074XDLXMZ/ref=as_li_tl?ie=UTF8&tag=biip_032819_protein-cookies-product-review-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B074XDLXMZ&linkId=976c33f0317ed6036307cdd7cfc0de53" target="_blank">Munk Pack cookies</a> are large and thick and they're seriously high in calories, but that's the point. Each Munk Pack cookie packs 360 calories. As for the protein? They have 18 grams each — that's approximately 22% of the daily protein needs for the average person based on a 2,000 calorie per day diet.</p><p>A single cookie also has 21% of your daily needed fiber and carbs, there are 12% of those too, which is impressively low given the other stats.</p><p>I've eaten these cookies after workouts, before workouts, and during workouts, that's how delicious they are! Our personal favorite is the Double Dark Chocolate.</p>
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By now, you've probably heard all about 52 Blocks — especially because we featured the martial art and its most visible proponent Professor Mo, aka Mahaliel Bethea, on the cover of our magazine last year. Just in case you haven't, know that 52 Blocks is a self-defense system that was spread in American prisons but that actually originated in Africa, according to Professor Mo. That's the reason we titled our June/July 2019 cover story with him "Art of Africa, Not Art of Incarceration."
<p>The New York City–based instructor is back in <em>Black Belt,</em> this time to teach seven of his system's trademark techniques. You can find them in our June/July 2020 issue. During the photo shoot, Professor Mo demonstrated those techniques on video for the benefit of <em>Black Belt</em> readers. One of the moves, called "dirty bird" is shown here.</p><p class="shortcode-media shortcode-media-html5_video">
<video caption='The "dirty bird" technique from 52 Blocks.' class="rm-shortcode" controls="" data-rm-shortcode-id="16e2115ce025772578e16c8111e1a8ed" expand="1" feedbacks="true" id="30273" mime_type="video/mp4" photo_credit="s3.amazonaws.com" photo_credit_src="https://s3.amazonaws.com/roar-assets-auto.rbl.ms/runner%2F17606-52-1.mp4" shortcode_id="1590684182690" url="https://roar-assets-auto.rbl.ms/runner%2F17606-52-1.mp4" videocontrols="true" width="100%"> <source src="https://roar-assets-auto.rbl.ms/runner%2F17606-52-1.mp4" type="video/mp4"/> Your browser does not support the video tag. </video>
<small class="image-media media-caption" placeholder="Add Photo Caption...">The "dirty bird" technique from 52 Blocks.</small><small class="image-media media-photo-credit" placeholder="add photo credit...">
<a href="https://s3.amazonaws.com/roar-assets-auto.rbl.ms/runner%2F17606-52-1.mp4" target="_blank">s3.amazonaws.com</a>
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</p><p>The technique entails momentarily placing your arms in front of your body with your forearms crossed, then extending your limbs to scissor your hands and hit various targets, Professor Mo says. "It's a quick movement, quick as a bird!</p><p>"One part of the body you can strike with it is the neck. In this combination, you swat his arms down as he begins his attack, then use dirty bird to hit him in the neck. At that point, you can grab his shirt at the shoulders and spin him around. Then you pull him backward to get him off-balance and thrust your knee into his back to break his body down. Follow up with a stomp to the back of the knee or the calf."</p><p>If you need to continue, you can turn, wrap your arm around his neck and apply pressure, he says. "You don't have to know any special choke. If he's a lighter guy, you can throw him. If he's a bigger guy, you might choke him out right there using his own bodyweight."</p><p>In 52 Blocks, you avoid going to the ground whenever possible, he cautions. "You're not falling in love with your opponent."Also, it's good to change directions as soon as possible because you don't know who's behind you. Changing directions means you can immediately look for other attackers."</p><p>To learn six more techniques from 52 Blocks, <a href="https://shop.blackbeltmag.com/collections/black-belt-issues/products/black-belt-magazine-vol-58-no-4" target="_blank">order a copy of the June/July 2020 issue of directly from the Black Belt Store</a>.</p>
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Looking for an all-around reusable water bottle? H2O might be something you should consider!
The half a gallon (2.2L for you metric people) is the perfect amount to take with you to your training session and keep you hydrated the whole time. It will also keep your water nice crisp and cold with it's think 5mm Neoprene insulation, oh and did we say it has a built in phone holder for you to not having to worry about keeping your phone on the floor and being stepped on, but it does not stop there, it also has a slot for your cards and another place to hold your keys! Yup, your phone slides right into a small sleeve on the side of the bottle and keeps it nicely tucked away! The bottle is also BPA and BPS free and FDA approved Food Safe Water Gallon Jug.
These bottles come in many amazing designs and are reasonably priced at just $25.99 check them all out online at www.h20capsule.com
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Some years ago, one of our experts, an experienced SWAT officer, asked for a drill to control and reduce stress (specifically, the kind that that arises on a dangerous mission like a hostage rescue or raid on a terrorist safehouse). He received a simple drill on rhythmic breathing and visualization. Its essence was to inhale, stop, and exhale in four-second increments for each segment, while paying special attention to the moment when the air flow changes direction. This drill should be done during the preparation period before the stress-inducing action begins, and also on a daily basis.
The next time we met, the officer told me, "This drill changed my life." It enabled him to control his mind and the stress during missions, be more focused, and function much better.
Imagine, after over 15 years in the unit, a simple breathing exercise changed his life.
<p>Another example of the value of breathing exercises comes from a friend who was studying medicine. She had to take blood from several patients, for the first time. That young woman, together with all dozens of other medical students, was in complete panic. They had all failed in their attempts to take blood from each other the evening before. We gave her a drill that we call "accept defeat." You start by visualizing and "practicing" the worst-case scenario. Then, in several stages, you progress from imagining the worst to the best results, ending by visualizing the most desirable outcome. After that you visualize, and, if possible, physically train through the best scenario ten times. Our session with the doctor-to-be took about 20 minutes. The next day that young woman performed first out of her class and flawlessly did the blood extraction from several patients.</p><h2>The tools that we can use to control, manipulate, strengthen and train our minds are: </h2><p><strong>Breathing </strong>– Controlling the breathing process, especially when focusing on abdominal breathing, is relaxing, elevates your focus and concentration, and is a basic mindfulness tool.</p><p><strong>Picture </strong>– The picture in your mind strongly influences your mental state. That picture can be real one, transferred by the eye, or a visualized one, created in the brain. The brain sees; the eye is only a device. If you visualize yourself as a predator, for example, a tiger, acting in a very aggressive manner and attacking a prey, your mindset will be similar. If you visualize yourself as a rabbit, running away from a predator, your state of mind and mood will be very different. It's clear which mindset you wish to have during a confrontation. Use the imagination and train while you visualize yourself as an aggressive predator.</p><p><strong>Self-talk (internal monologue)</strong> – The thoughts you have are your internal talk; after all, we think with words. These thoughts turn into action; the actions into habits; and the habits into the building blocks that create the character. Thus, both what you do and the way you behave start with a thought. You must alter your self-talk to speed up your transformation into a level-headed warrior. It's easy to change your thoughts. Change your loser's sentence to a winner's sentence and check your mental state after repeating each sentence for 20-30 seconds. For example, a loser's sentence: "I can't make this call; anyhow she will never say yes, she will never go out with me". Or a winner's: "I can do this job. I know I will succeed in delivering what the boss asked of me".</p><p><strong>Action </strong>– Putting a move or a series of attacks into your thoughts will put you into a "ready to engage" mindset. Visualizing sequences of kicks, punches, grabs, throws, and stomping the "enemy" elevates your aggression and "predator attitude." It's advisable to do a series of attacks combining a grab, knees, headbutt and hammer strikes while taking the target down.</p> <ul class="ee-ul"><li>The two additional tools are also very important, especially if you train for conflicts that do not involve physical violence, or that you can stop from escalating to physical aggression:</li></ul><p><strong>Posture </strong>– The difference between power pose and the weak pose is a matter of changing your mind, attitude and hormones. Research shows that if you hold a pencil between your teeth, after about 20 seconds, your will feel happier. The same principle happens when you enter a winning, commanding or fighting pose: Your cortisol (stress hormone) level will drop and your testosterone level will go higher. The opposite will happen when you take a weak, submissive pose. </p><p><strong>Sound </strong>– The sounds that reach your ears change your spirit and mood. Your mood will be different when hearing a Mozart concert versus a heavy metal song. If you add growling sounds to your fighting and striking actions, your fighting spirit and predator behavior will increase in seconds. </p>
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As women, we are fierce creatures by nature. While women tend to be more stereotypically associated with being nurturers, we are all born with the ability to flip a switch and transform from caring, gentle and benevolent beings into terrifying forces to be reckoned with in order to protect ourselves and our family.
In the wild, the most dangerous thing you can stumble upon is a mother protecting her young. The lioness can be more terrifying even than the larger male lion. This is because her ferocity is driven by her protective instincts and love for her cubs, whereas male lions usually fight for dominance or territory (in human terms, they're fighting for ego). The force driving the "why" behind the fighting spirit is more powerful than the physical attributes.
<p>We all have that same power inside of us: that innate ability to access our animalistic disposition that, in the face of danger, could mean the difference between life and death. For some, it's just buried deeper than for others and therefore takes more effort to bring out.</p>
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<p><br/></p><p>For myself, it was buried so deep that the first time I hit someone, I cried. Not because I was hurt but because the action was so unnatural for me. Growing up, I was conditioned to believe that I shouldn't be violent or too aggressive. My inner lioness was caged, muzzled and bound because I felt it was more important to be a people pleaser and a good girl. </p><p>Today, I am the only female instructor and representative of the Jeet Kune Do Athletic Association, founder of Lady Cobra Women's Martial Arts Organization and the co-owner of Texas JKD, a successful martial arts school where I have instructed countless women and girls of all ages. I have competed in MMA bouts, muay thai smokers, jiu-jitsu matches, and won three World Championship titles. This transformation has allowed me to attack every circumstance, fighting or otherwise, with an unyielding ferocity. It's not that I'm walking around angry all the time, just as the lioness is not angry as she stalks her prey. But now my lioness is unleashed and has been trained to attack when necessary. </p><p>For women who do not train in martial arts, being able to access this side of yourself could save your life in an altercation. However, without proper knowledge of what to do, it's kind of like putting an awesome new engine in your car but not knowing which direction to drive. Therefore, my biggest piece of advice for you would be to take the time to visit the nearest martial arts school so you can educate yourself. For female martial artists and fighters, unlocking your true potential and unleashing your lioness could be the difference between winning and losing a match or becoming the captivating instructor that you wish to be. </p><p>No matter what your situation may be, here are some drills that can help you to access and unleash your inner lioness.</p>
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<p><br/></p><h2>1. Killer Instinct Visualization.</h2><p>The most important aspect of unleashing your lioness is your mental state. After you build the framework for this state of mind, you will be able to access it more easily and quickly each time you do it. </p><p>Start by closing your eyes and imagining yourself sitting at home with a loved one (children, parents, spouse). Suddenly someone breaks in and attacks. They begin to drag your loved one, who is unable to defend him or herself, away. In that moment, allow your mind to transform you into the lioness. Imagine in detail what you would do to that person. Visualize every bite, scratch, claw and tear as you defend what you hold most dear. It is important to remember that in this drill you will need to open up a somewhat dark part of your mind. In doing so, things may become intense so allow yourself breaks if necessary. During these breaks take deep calming breaths, bringing your arms up over your head and slowly bringing them down as you exhale and clear any negativity from your body.</p><h2>2. Finish Them! </h2><p>For this one, you will need a heavy bag or dummy and some boxing gloves. Stand in front of the bag and close your eyes. Put yourself back into the lioness state of mind. This time you are stalking your prey. As you prepare to pounce, feel your muscles activate as you imagine barring your teeth and let out a low growl. Completely immerse yourself into becoming this creature of destruction. Then open your eyes and unleash your wrath upon the bag for about 20 seconds. Then, relax and repeat. For this drill, don't worry about form or perfection, just unleash the beast.</p>
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<p><br/></p><h2>3. Weapons Drill </h2><p>For this final practice, you will need a training weapon (any kind) and a tree. Feel yourself again embodying the lioness. Practice the same method you used with hitting the heavy bag but with the weapon. If you have a training blade, imagine it like your claws slicing and ripping through your prey. If you have a stick or blunt weapon, use it to smash. </p><p>Again, it's important that you bring yourself back down after doing any of these drills. This is not a state that you want to walk around in all the time. But the lioness should be ready and waiting to be called upon at a moment's notice. If combat is not a regular hobby of yours or part of your profession, it may be a little overwhelming and scary to take yourself to such a violent place, but just remember that it is coming from a place of love and not anger: Love not only for yourself and your family but, at the highest level of consciousness, even love for your enemy. If developed correctly, having the ability unleash your lioness upon someone if necessary, should also come with the ability to know when to stop. Sometimes the self-assurance that comes from knowing you can unleash the lioness is enough to stop a fight from happening at all, thus saving your enemy from harm.</p><p>In the end, I think that the best way to truly embody the lioness is to find balance between benevolence and ferocity: The ability to be something as altruistic and loving as a mother, and at the same time be a ferocious and unyielding warrior. </p><p>One of my favorite ways to watch this fierceness unleashed is to see female MMA fighters in action, particularly ones that are also mothers, such as Michelle Waterson. She is a loving mother to her amazing daughter and a devoted wife to her husband. But when she steps into the octagon she completely transforms from her smiling, bubbly personality into a master of sheer destruction, ready to rip apart her opponent as soon as the ref says "Fight."</p>
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<small class="image-media media-photo-credit" placeholder="Add Photo Credit...">Photo by Val Mijailovic</small></p>
<p><br/></p><p>One day after training, I asked her what her method was for unleashing the amount of aggression necessary for such a high level of competition. She described her mentality and visualization before the fight as purely animalistic: "I see myself lock onto my target. When I grab hold of them, I feel their bones crushing beneath me and the breath being squeezed from their body." </p><p>Then as soon as the fight is over, she is back to smiling, hugging her daughter and husband and shaking the hand of the woman she just fought. I fully believe that balance to the true secret to life. And only with balance can you unleash the lioness inside yourself and unlock your true potential.</p>
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