EMPOWERED’s FIT12 is now LIVE!!!

It’s been in the works for five months now but Empowered’s FIT12 12 week fitness program is now Live. Originally the concept of Ma’am Cheryl sanders, the co-founder of EMPOWERED, alongside myself. She originally came up with an idea of a 5 Day Self Defense Fitness Challenge for our YouTube channel. The challenge did pretty well so we thought we could make a fitness program to help ladies and young girls with their physical strength and cardiovascular health.

Taking what Ma’am Cheryl deigned for the 5 day fitness challenge, we created three 12 week fitness programs consisting of 30, 40, and 50-minute workouts that will challenge any fitness and fit into any busy schedule. We also show you how you can tailor FIT12 to your needs.

FIT12 comes with a nutrition guide to help you with your weight goals and also includes calculators to help you figure out your Macros, TDEE, and BMR.

The workouts include upper body, lower body, full body, cardio, and core exercises to challenge you in unique ways to help you achieve your fitness goals while being fun.

You can get more details about FIT12 and receive a 25% discount on the regular price before October 26th at the following link.

https://www.udemy.com/course/empowereds-fit12/?couponCode=582F2F5A923C8B123AC4

Master Jonathan Field

5 Day Self Defense Fitness Challenge | Day 5 Full Body Workout

Welcome to the final day of the 5 Day Self Defense Fitness Challenge hosted by Empowered. Day 5 of the 5 day fitness challenge is a 30 minute full body workout designed to help you improve your upper body, lower body, and core strength and endurance for fitness and self defense training. Some of the full body exercises will include but not limited to; push ups, blasters, planks, skier lunges, Bulgarian split squats, triceps overhead extensions, and so on. If you haven’t completed day 1 – 4 of the fitness challenge yet, which are cardio, upper body, lower body, and core make sure you go find those workouts in the links below.

Master Jonathan Field

5 Day Self Defense Fitness Challenge | Day 4 Core Workout

Welcome to Day 4 of the 5 Day Self Defense Fitness Challenge hosted by Empowered. Day 4 of the 5 day fitness challenge is a 30 minute core workout created to help you improve your core strength and abs for fitness and self defense training. Some of the core exercises that will work your abs include but not limited to; butterfly leg raises, sit ups with dumbbells, planks, side crunches, mason twists, jack knives, and so on. Make sure you subscribe so you don’t miss the final workout tomorrow which is the full body workout. If you haven’t completed day 1 – 3 of the fitness challenge yet, which are cardio, upper body, and lower body. Make sure you go find those workouts in the links below.

Master Jonathan Field

5 Day Self Defense Fitness Challenge | Day 3 Lower Body Workout

Today is Day 3 of the 5 Day Self Defense Fitness Challenge hosted by Empowered. Day 3 of the 5 day fitness challenge is a 30 minute lower body workout created to help you improve your lower body strength and endurance for fitness and self defense training, especially kicking. Some of the lower body exercises include but not limited to; squats, lunges, bulgarian split squats, glute bridges, doggie roundhouse kicks, donkey kicks, lateral lunges, and so on. Make sure you subscribe so you don’t miss days 4-5. If you haven’t completed day 1 or 2 of the fitness challenge yet, which are cardio and upper body. Make sure you go find those workouts in the links below. Day 4 is core, and we finish off day 5 with a full body workout. These workouts were designed to help you improve your overall fitness and self defense training.

Master Jonathan Field

5 Day Self Defense Fitness Challenge | Day 2 Upper Body Workout

Welcome to Day 2 of the 5 Day Self Defense Fitness Challenge hosted by Empowered. Today is day 2 of the 5 day fitness challenge, which is a 30 minute upper body workout designed to help improve your upper body strength and endurance for fitness and self defense training. Some of the upper body exercises include but not limited to; push ups, triceps dips, overhead extensions, pike push ups, bicep curls, one arm triceps push ups, and so on. Make sure you subscribe so you don’t miss days 3-5. If you haven’t completed day 1 of the fitness challenge yet, which is cardio. Make sure you go find that workouit in the links below. Day 3 is lower body, day 4 is core, and we finish off day 5 with a full body workout. These workouts were created to help you improve your overall fitness and self defense training.

Master Jonathan Field

5 Day Self Defense Fitness Challenge | Day 1 Cardio Workout

Welcome to Day 1 of the 5 Day Self Defense Fitness Challenge hosted by Empowered. We start off the 5 day fitness challenge with day 1, which is a 30 minute cardio workout designed to help improve your cardio and endurance for fitness and self defense training. Some of the cardio exercises include but not limited to; jumping jacks, mountain climbers, burpees, blasters, jump squats, so on. Make sure you subscribe so you don’t miss days 2-5. Day 2 is upper body, day 3 is lower body, day 4 is core, and we finish off day 5 with a full body workout. These workouts were created to help you improve your overall fitness and self defense training.

Master Jonathan Field

FOR THE PRICE OF A CUP OF COFFEE OR TWO A DAY

Who here reading this blog has a cup of coffee on their way to work in the morning? Or perhaps a few cups to several cups of coffee every day from your favourite coffee stop or shop?

Do you realize that a few lower end cost coffees a day is probably setting you back about $3-$4 daily at a minimum? That is about $90-$120 minimum per month of coffee.

Now if you are a smoker and you smoke one half pack of cigarettes a day, that would cost you around $6. Over a month you would be spending around $180 a month.

Now I am not saying either one of these is good or bad for you. Just pointing out the cost of what you are spending so when you say I cannot afford this or I can’t afford that, you can see where some of your money goes that you probably do not think of.

Now let’s say that you wanted to do something good for yourself like taking a Taekwondo or Martial Arts class for example. If you are able to spend money on coffee or cigarettes each month then you are able to afford something that would truly add some value to your life.

Or you could also spend that money on eating healthier foods and getting rid of the crap foods you do not need.

I see it like this. Money is energy since we can not own it. Energy comes to us and it goes. We can choose how we spend some of this energy. So we can choose not to put energy in one area of our life and put it into the other areas that would be good for us.

I may be a little biased here however I do believe two of the best things you can do is eat healthy and do / join a martial arts program like taekwondo because of the fitness, health, self defense, learning, and confidence building aspects. Anyone can do it and you can’t hardly afford not to do it.

Master Jonathan Field

Cobourg Tae Kwon Do

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FEELING GOOD SPITE BEING BUSY

Good Morning

And yes it is a good morning because I am feeling good spite being busy all day with various tasks such as teaching, training, office work, meetings, intros, orders, and so forth. You would think i would be tired putting in 14 hour work days and training at 5:30am but I am not. I got energy.

I have more energy nowadays because I have adjusted my habits once again to better suit my lifestyle and goals. I have really hard hard on making sure my nutrition is topnotch. Always a work in process and slowly getting better all the time. I have recently adjusted some of my sleeping patterns to get the most out of my sleep which makes a big difference. I have started up practicing meditation again. I have been off and on with meditation for years but have committed to a daily meditation practice. I am monitoring my daily feedback in order to improve my meditation techniques. I also have adjusted my training routines to better improve myself towards my goals and to allow my body and mind to rest for better recovery.

All of this is just small like things that I change over time so that they become positive habits that help me live a better life. Anyone that is interested in discussing any of this, feel free to ask away.

Master Jonathan Field

Cobourg Tae Kwon Do

60 DAYS COMPLETED

Well I am a few days out from completing a 60 day Healthy Mind and Body program that teaches you to focus on your Mind and Body. I have to say I feel pretty good after completing this program. It allowed me a little bit of time each morning to truly focus on being healthy both in my mind and body through focusing on why I am doing what I am doing.

I am also in the process of reading a few books on how to sleep better as well as a book on water. Both fascinating reads.

It is quite amazing how much actually goes into the overall health and wellbeing of our bodies and minds. There is a lot to look at however it should never feel overwhelming. Tackle it one piece at a time like I do. That way you can create new healthy habits and get rid of the old unhealthy ones. That is the secret right there.

If you decided to take one step or change one habit each week, after a year you would be 52 steps ahead or 52 habits better. That adds up big time when it comes to your healthy mind and body. And this is all easily manageable because you took it one step at a time. You can also make adjustments as new research comes out as well as you experimenting what works for you and what doesn’t.

But anyway I am feeling pretty good because I am taking care of myself so that I can better take care of others.

Master Jonathan Field

Cobourg Tae Kwon Do

WHY EAT HEALTHY FOODS

Why eat healthy foods?

Well… why should you not eat healthy foods?

Eating healthy foods has many benefits for you.

1. Helps improves your energy

2. Helps maintain good health in your various bodily functions

3. Keeps your organs healthy and strong

4. Helps you sleep better

5. Helps you focus better

6. Makes you feel good

7. Helps with your performance

8. Easier on your gut health and digestive system

9. Healthier for the environment

10. Helps improve the quality of your life

11. It is cheaper

And I can probably go on and on… But you get the point! Right?

Master Jonathan Field

Cobourg Tae Kwon Do

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