If you’re short on time and space but still want to exercise, you’ll be hard-pressed to find a workout more effective than high-intensity interval training (HIIT). By combining short bursts of effort with even shorter rest times, you’ll be able to push your limits, increase endurance, and burn more fat than you would with steady-state cardio.

But perhaps the biggest perk is that you can accomplish all of this in 30 minutes or less. Any small room or space outside will do, and you’ll be using your own body weight, so you don’t need any equipment.

30-Minute, No-Equipment HIIT Workout

Directions: You’ll do three rounds of this workout, which consists of five exercises in total. For the first round, do each exercise for 40 seconds and rest between each exercise for 20 seconds. During the second round, aim for 50 seconds of work with 30 seconds of rest, and in the final round, one minute of work with 40 seconds of rest. Don’t forget to warm up with some dynamic stretches and cool down with some soothing static stretches.

Exercises:

Squat jumps

Mountain climbers

Superman to plank

Reverse lunge with a twist

High knees

Our growing softness, our increasing lack of physical fitness, is a menace to our security.

– John F. Kennedy

About The Author

Mark Edwards is a professional Krav Maga coach and a passionate advocate for good Krav Maga training. Mark heads up Krav Maga Taunton & Bridgwater and regularly coaches at national Krav Maga instructor training courses. Mark can be contacted on 07986 516337

Dear All,

It is with a heavy heart and the hardest decision we have ever had to make, however following the government guidelines/ advice and partial closures at our venues, we have no other choice but to suspend all classes and events for the time being with effect from this evening.

We know everyone has very different thoughts and opinions on the situation however we feel this is the best decision to be made as a club for everyone’s health and safety. We value our members dearly and want to keep you all as safe as possible and abide by the current government guidelines I’m absolutely GUTTED

THE EXCITING news is that we will be moving onto our Online LIVE STREAM Training platform for now so your classes remain, and we can bring you some innovative self-defence classes and personal security training LIVE STREAMED to your phone, tablet or computer.

We will also be offering fitness classes online too… In addition, there will be awards, prizes, and certificates online for you all.

In the midterm, I’m hoping to stream LIVE classes online for juniors (7-12 years), PLUS some special daytime class for children while they are off school.

These will be very interactive while the kids are at school with some BRILLIANT daytime online classes, please watch this place.

We are super excited to be teaching these for you and get set for some brilliant classes from your home. I’ll be letting you all have a full timetable and information as soon as I can.

A MASSIVE THANKYOU

As a thank you for everyone supporting us and continuing to be a member of Krav Maga Taunton & Bridgwater through these challenging times, once this has all “blown over” we will be setting dates for FREE workshops, extra classes and events for all our members.

We will also be introducing some brilliant online workshops for FREE delivering highly engaged classes that keep you not only learning but developing mindset and continue training during these testing times.

Thank you again for your continued support and we promise to deliver some exceptional classes for all our members and add so much value as we navigate through this. We hope this short term as much as you all do and can return to normal service as soon as possible depending on government advice.

Thank you all for understanding.

WE WILL BE BACK IN CLASS SOON

For now, we go online and continue to train.

Thank you for your support

Mark

About The Author

Mark Edwards is a professional Krav Maga coach and a passionate advocate for good Krav Maga training. Mark heads up Krav Maga Taunton & Bridgwater and regularly coaches at national Krav Maga instructor training courses. Mark can be contacted on 07986 516337

Hi guys,

I had a very productive meeting with the BKMA and other instructors this afternoon. I have reviewed the government advice and it is looking extremely likely that the UK is heading for a lockdown sometime in the future.

The advice to avoid unnecessary contact and pubs, clubs, restaurants is now in place however this is not stating that we absolutely must close our doors yet and therefore like some of my colleagues we are going to continue training until further advice is given of course your safety is as always of upmost importance.

As a reminder the key adjustments to training are below:

• All training kit will be disinfected before and after use.

• Techniques will be non-contact and classes focused more on physical development

• Minimal contact drills implemented during training e.g. no ground survival.

• Hand sanitizer will be provided please use this before and after every session.

• We won’t be providing spare gloves or focus pads for use during this period.

• If you or a member of your household have symptoms, please self-isolate and avoid the class until 14 days elapsed.

• If you are particularly concerned as you or a loved one is in a high-risk category, then please avoid training until this settles down.

• Please keep checking for updates as government advice is changing daily.

Lastly, I want to reiterate that I truly value your continued support. The club like most other small businesses operates on very small margins so this emergency could genuinely end our club should members decide to stop memberships on mass (government bailouts will not apply to me as self-employed) of course I will do my best to keep the club going wherever possible.

We will look for interim training solutions regardless and work out ways to make up on missed training once this blows over. As always, I will endeavor to over-deliver (its going to be a goody) and compensate for any missed training later this year.

Thank you all for your support. Mark

About The Author

Mark Edwards is a professional Krav Maga coach and a passionate advocate for good Krav Maga training. Mark heads up Krav Maga Taunton & Bridgwater and regularly coaches at national Krav Maga instructor training courses. Mark can be contacted on 07986 516337

Coronavirus (COVID-19): Latest Information and Advice

Further to recent communications with the BKMA/ other instructors, and with Coronavirus (Covid-19) remaining a public health issue, I’d like to update you on our ongoing response to the issue.

I am reviewing the situation on a regular basis to assess the threat of Covid-19 to the club. As an association we remain led by the Government’s response, which is currently for the UK population to go about their business as usual until further notice, but to take the following precautions:

  • Wash your hands often with soap and water for at least 20 seconds or use an alcohol-based hand sanitiser (containing more than 60% alcohol). This is particularly important after taking public transport.
  • Always wash your hands when you get home or into work.
  • Cover your cough or sneeze with a tissue, then throw the tissue in a bin.
  • Put used tissues in the bin straight away and wash your hands afterward.
  • Avoid touching your eyes, nose, and mouth with unwashed hands.
  • Try to avoid close contact with people who are unwell.

If you become unwell and believe you have been exposed to Covid-19 you should call NHS 111 (or in an emergency 999) to seek expert medical advice.  Please then advise us of any impact on you by contacting me on 07986 516337.  If you feel fine but believe you have been exposed to Covid-19 please follow the same advice.

As a precautionary measure we are also taking the following actions to ensure that the club is prepared for the potential escalation of the virus:

  1. We are continually updating guidance on our website. Please take a look HERE. We will also be providing you with regular updates in class. 
  • I confirm that wherever possible the club will continue as normal. But I ask that no member attends training if their place of work or child’s school has been shut due to Covid-19, and not to return until it re-opens.  Official guidance can be found here and an excellent video here
  • I will be conducting contingency planning to ensure that we are as fully prepared as possible for all eventualities, and the club can continue to operate effectively.  This includes considering the impact of class closures, illness amongst instructors, members and/or close family, together with various other factors such as restrictions imposed on our activities by national or local authorities.
  • We are also looking at the impact on gradings, seminars or other events that could be affected by Covid-19 and are conducting risk assessments and developing restrictions as they arise. This includes:
  • Restricting the use/ sharing of Focus Mitts during classes.
  • I will no longer be providing Boxing Gloves during class (everyone is encouraged to bring their own).
  • Minimising training that requires close proximity with a training partner (clinching, ground survival etc).
  • Hand sanitiser gel and surface wipes will be made available during class.

Thank you for your help in dealing with this. If you have any further questions, please email contact me.

References

NHS UK

Gov.UK

Try our martial arts program today, with no risks and no commitments!

ARE YOU STUCK IN THE MONOTONY OF YOUR USUAL FITNESS ROUTINE?

Most fitness routines fail due to a lack of results that keep you motivated and committed to continue the program.

Not to mention the boredom due to the repetitiveness of always doing the same exercises. Since not everyone can afford a personal trainer, the lack of accountability that happens when working out alone often leads to less frequent exercise, before gradually returning to exactly where one started.

MARTIAL ARTS IS DIFFERENT FROM ALL OTHER ACTIVITIES

The unique benefits of martial arts on the mind and the body are unlike any other sport because at the core of the training, the emphasis is on personal development.

Yes, of course, we learn how to defend ourselves, gain confidence and get in shape, but the progressive nature of working towards the next grade makes martial arts unique, as it is an individual sport practiced in a team environment.

TRY OUR PROGRAMME TODAY, WITH NO RISKS AND NO COMMITMENTS!

If you take action today and take advantage of one of our trial offers, I will give you my personal guarantee that if you are not satisfied with your martial arts experience you will receive a 100% refund on your trial investment.

You have nothing to lose! However, I urge you to hurry and redeem your trial offer, as I cannot tell you how many times we have to turn people away because our classes are booked. All of our classes have limited space available, so act now! And click the link below to book a trial lesson.

About The Author

Mark Edwards is a professional Krav Maga coach and a passionate advocate for good Krav Maga training. Mark heads up Krav Maga Taunton & Bridgwater and regularly coaches at national Krav Maga instructor training courses. Mark can be contacted on 07986 516337

Krav Maga Taunton and Bridgwater is delighted to announce we will be running our first 4 week Krav Maga Bootcamp in Taunton and Bridgwater this year.

During this 4 week course, you will learn self defence techniques which are based on the tried and tested Krav Maga system, using your natural reactions and body movement which can be learnt by anyone, in a short space of time. 

No experience of any martial arts or other systems is necessary and anyone, no matter how fit you are, can participate.  Emphasis is placed on avoidance and de-escalation, but if all goes wrong and you find yourself faced with an attack of any type, our self defence techniques using Krav Maga can be devastatingly effective.

We feel that this is an excellent and cost effective way to learn self defence skills, and an introduction to Krav Maga with Taunton’s and Bridgwater’s original British Krav Maga Association licensed school.  BOOK TODAY

This fast moving dynamic course introduces the Krav Maga approach when dealing with violent physical encounters. You will learn how to apply fast, simple techniques during increasingly realistic attacks and scenarios.

Here’s what you will learn:

  • Personal safety & awareness 
  • The reality of the edged weapons in the UK
  • Myths about knife attacks
  • Understanding you fear response – and how to use it
  • Why gross motor (simple) skills work in real life
  • Verbal Skills
  • The physical skills and techniques of Krav Maga
  • Use of improvised weapons
  • Skills of escape and evasion
  • Fighting on the ground
  • Self First Aid – and surviving the aftermath

As a special offer, Krav Maga Taunton is offering a 4 week course for the discounted price of only £9.99 when booked in advance online. BOOK TODAY

As well as the topics covered you’ll also gain the following benefits:

  • Real world self defence skills
  • Gain confidence
  • Increase fitness and stamina
  • Improved coordination
  • Lose Weight
  • Relieve tension and reduce Stress
  • Get in Shape
  • Meet new friends

The course will consist of eight one hour sessions (two classes per week) and commences 13th (in Taunton) or 14th January (in Bridgwater) 2020.

Taunton (Mondays, 8.00 pm to 9.00 pm and Wednesdays, 7.00 pm to 8.00 pm at Wellsprings Leisure Centre)

Bridgwater (Tuesdays and Thursdays, 7.00 pm to 8.00 pm at Bridgwater YMCA).

Why am I doing this well its simple I profoundly believe in the importance and benefits of learning effective self defence skills and want to introduce this concept to as many people as possible.  Also I’m hoping some of you will get the bug and go on to become regular club members (although there is no obligation to do so. BOOK TODAY

I’m also going to back this up with our no quibble cast iron guarantee:

The staff and instructors here at Krav Maga Taunton hereby promise every student that if for any reason during your 4 week course, you feel our instructor has not been professional, courteous, and always willing to help you learn the material needed for advancement, or if you are not completely satisfied with our program, we will refund your fee.

About The Author

Mark Edwards is a professional Krav Maga coach and a passionate advocate for good Krav Maga training. Mark heads up Krav Maga Taunton & Bridgwater and regularly coaches at national Krav Maga instructor training courses. Mark can be contacted on 07986 516337

Active Nutrition for an Active Lifestyle

It’s important to eat right at all times. But when you live an active lifestyle you have got to be sure you’re fueling your body right in order to keep up and not get run down and even get sick. If you don’t have the proper nutrients and end up running around like crazy, then you are more likely to have faster crashes and burns and even to end up catching colds and other illnesses much easier. So here’s how to eat to fuel your body so you can keep up with everything you want to do.

Healthy Nutrition for an Active Lifestyle

  • Antioxidants – Fruits and vegetables are a great source of antioxidants. What this does for your body is protect it from damage due to free radicals which will cause you to age faster and break down the cells in the body. Lots of colorful fruits and vegetables will help to neutralize the effects of free radicals on your body. So fill up your plate, or at least half of it, with these foods.
  • Vitamins and Minerals – Whole grains, low fat dairy, lean meats, and fruits and vegetables all provide the vitamins and minerals needed for energy to fuel an active lifestyle. Our bodies aren’t very efficient at producing the vitamins and minerals needed to function properly, so we have to choose the right foods with the right amounts of vitamins and minerals.
  • Portion Control – Instead of eating three large meals a day, eat smaller, healthy, well-balanced meals throughout the day. Eating six to eight smaller meals a day instead of three large meals will keep you energized throughout the day so you can maintain your active lifestyle. It will keep your energy up and metabolism high.
  • Healthy Fats – You cannot avoid fat. Most foods contain fat and your body is in need of fat. But you need to choose healthy fats, not empty calories. Eating fats with key fatty acids like omega-3 and omega-6 will provide you with good heart health and will lubricate your joints. A great healthy fat to eat would be nuts like walnuts.
  • Eat before Exercise – Don’t follow the old adage of waiting 30 minutes before you can swim. Eating prior to exercise will fuel that workout. But be smart about what you eat. You don’t want a big heavy four-course meal; it should be sensible. This way you aren’t hungry in the middle of your workout.
  • Stay Hydrated – Remember to drink water throughout the day. An important part of nutrition is to remain hydrated, no matter what kind of lifestyle you live.

What you put into your body – your food and drink – is going to have a huge impact on how you perform throughout the day. So choose the right diet, but then fine-tune how you eat throughout the day based on how you perform. Be open to making changes and space out your eating schedule differently. Doing this will improve your performance, and will help you maintain your active lifestyle and remain in good health while doing it.

About The Author

Mark Edwards is a professional Krav Maga coach and a passionate advocate for good Krav Maga training. Mark heads up Krav Maga Taunton & Bridgwater and regularly coaches at national Krav Maga instructor training courses. Mark can be contacted on 07986 516337

HOW TO get rid of visceral fat: Having too much visceral fat can be detrimental to a person’s health, increasing their risk of serious health problems. One way to reduce visceral fat could be to eat a certain Japanese delicacy.

Visceral fat is a key player in a variety of health problems because it’s stored in the abdominal cavity next to many vital organs. Having high levels of visceral fat can increase the risk of type 2 diabetes and cardiovascular disease.

When it comes to getting rid of visceral fat it’s important to look at the foods you’re eating because eating a poor diet can lead to visceral fat build-up. Foods that contain trans fats should be avoided, but studies have suggested shirataki noodles, traditional Japanese noodles may help reduce visceral fat.

Shirataki noodles are thin, translucent, gelatinous noodles made from konyac yam, and may prove effective at getting rid of visceral fat because of their soluble fibre content. Soluble fibre absorbs water and forms a gel that helps slow down food as it passes through the digestive system.

Studies show this type of fibre promotes weight loss by helping a person feel full, so they naturally eat less. It may also decrease the number of calories the body absorbs from food.

An observational study in more than 1,100 adults showed how soluble fibre can help fight belly fat. The study found for every 10g increase in soluble fibre intake, belly fat gain decreased by 3.7 percent over a five-year period.

Other good food sources of soluble fibre include Brussels sprouts, avocados, legumes and flaxseed. But when it comes to an overall diet to follow, research has suggested a low-carb diet to be most effective at getting rid of visceral fat.

An eight-week study involving 69 overweight men and women found those who followed a low-carb diet lost 10 percent more visceral fat and 4.4 percent more total fat than those on a low-fat diet.

Regular exercise has also been shown to be effective – particularly cardio. Many studies have shown aerobic exercise can help a person lose visceral fat even without dieting.

An analysis of 15 studies in 852 people compared how well different types of exercise reduced visceral fat without dieting. The researchers found moderate and high-intensity aerobic exercises were more effective at reducing visceral fat without dieting. But combining regular aerobic exercise with a healthy diet is more effective at targeting visceral fat then doing either one alone.

About The Author

Mark Edwards is a professional Krav Maga coach and a passionate advocate for good Krav Maga training. Mark heads up Krav Maga Taunton & Bridgwater and regularly coaches at national Krav Maga instructor training courses. Mark can be contacted on 07986 516337

Hi,

My name is Mark Edwards and I’m the owner of Krav Maga Taunton & Bridgwater.  When I was younger, I began my martial arts journey as a shiny new Royal Marine, through Boxing and the positive impact it had on my life was remarkable. 

It was always my dream to someday own my own school in and create an enjoyable environment for students to improve their fitness while building the confidence they can carry into their everyday lives.   Take advantage of one of our amazing free trial lessons today – join us as we empower ourselves and our community with martial arts and self defence training!

Whether you are looking for a physical activity or for an alternative from the boring gym fitness routine, Krav Maga is unlike any other pastime because, at the core of the training, the emphasis is on personal development.  Anyone can begin Krav Maga – any age, any fitness level. 

About The Author

Mark Edwards is a professional Krav Maga coach and a passionate advocate for good Krav Maga training. Mark heads up Krav Maga Taunton & Bridgwater and regularly coaches at national Krav Maga instructor training courses. Mark can be contacted on 07986 516337

Start today!

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OVER 20 MILLION BRITONS are physically inactive

Cardiovascular Health 180 PEOPLE DIE due to cardiovascular disease every day

DEPRESSION IS 25% less likely in people who exercise

DO NOT BECOME A STATISTIC.

Join the ultimate full body & mental workout with Krav Maga Taunton And Bridgwater.

Don’t be the person who is stuck in their comfort zone with no way out.  Without a workout routine that you’re committed to, you’ll see your metabolic speed and cardiovascular health decline.

This is why it’s so important for adults to find ways to help themselves feel better every day!

3 WAYS OUR ADULT CLASSES HELP YOU REACH YOUR POTENTIAL:

MENTAL HEALTH

Developing the discipline to reach your goals benefits many different areas of your life.

FITNESS WITH PURPOSE

Martial arts helps improve coordination and is an excellent form of exercise.

SOCIAL LIFE

Meet like minded individuals on the same martial arts and self-improvement journey!

Book Your Free Trial Lesson Today!

About The Author

Mark Edwards is a professional Krav Maga coach and a passionate advocate for good Krav Maga training. Mark heads up Krav Maga Taunton & Bridgwater and regularly coaches at national Krav Maga instructor training courses. Mark can be contacted on 07986 516337