Good Morning

Well it has been almost two months since I started my new nutrition, supplement, and workout routines and I must say that I am feel great. I have more energy and feel less stressed. I dropped about just over 6% body fat and put on some lean muscle mass. My cardio is getting better since my injury and my strength has increased steadily lastly.

I have pretty much always eat pretty healthy but I needed to up my nutrition game and I am glad I did. Both from an athletic side and from an overall longevity standpoint. I want to be as healthy as I can for as long as I can. I still want to be able to practice and teach martial arts when I am in my 60’s, 70’s, and 80’s. I want to age slower but keeping ky body and mind healthy.

I have recently shared what I have been doing with a few students and formal students and they are sharing the same type of results. It is nice to see other people with lots of energy and feeling good about themselves.

Your personal nutrition really does effect how you live your life. Something to think about.

Master Jonathan Field

Cobourg Tae Kwon Do


Good Morning

Well it has been just over 30 days since I started a 30 day cleanse to get rid of toxins in my body and to get rid of the little bit of unhealthy foods that I still assumed. Just ver 30 days since I changed my supplements around and started drinking more water than I use to. Two weeks since I changed up my weight training routines as well as implementing new stretching routines after my morning workouts. All of this has added up to me feeling great, having more energy, and less soreness after workouts. I am also down about 4 percent body fat and gained a few pounds of muscle.

I will keep you posted as I continue my journey.

Master Jonathan Field

Cobourg Tae Kwon Do


Good Morning

Does your morning routine set your day up for success and stress free for the most part or does it set your day up for chaos?

Your morning routine helps sets the tone foe the rest of your day. You have the power to start your day anyway you want it to be. The question is how do you want your day to start and continue for the rest of the day?

My morning routine goes something like this

  • Wake up and go to washroom
  • Grab my protein shake and start working out
  • Finish working out and finish protein shake
  • Post something inspirational on social media
  • Post something I am grateful for on social media
  • Have a shower and get dressed
  • Eat my breakfast and brush my teeth
  • Arrive at work by 7:00am or a few minutes after
  • Write a blog and post it
  • and etc

To the most part I can do this routine 6 days a eek without little disruption if any at all. I have carefully designed this routine for many years and it seems to work for me. I get stuff done that needs to get done. I wake up motivated. I keep myself in shape. I feed myself good foods. I try to spread a little motivation and inspiration in the morning as well.

If you current morning routine doesn’t quite work for you or it could be better, what are the changes you can make to make this happen?

Master Jonathan Field

Cobourg Tae Kwon Do


When you work out, are you keeping tracks of sets, reps, how much weight, how long you ran, and etc,. ?

Do you know what you did last workout so you can do a little more this workout?

Do you write down one workout to the next so you can keep track of your progress?

If you are, good! If you are not, why not?

Physically writing down what you did workout to workout will help you achieve your goals by showing you your progression. Showing you what is working and what is not working. It makes you more accountable for your training sessions. It helps takes the guess work out of going to the gym and figuring out what to work on. If you want to achieve your goals it is important that you know where you have been and where you want to end up. You need to write down a clear map of your journey.

So if you are not tracking your workouts you might want to consider starting today. All you need is a pen or pencil and a notebook.

Master Jonathan Field

Cobourg Tae Kwon Do


I came across this link yesterday. Even though the man that did this experiment used Coke as a vehicle, I believe the real valuable information lies in what sugar does to you. Check it out.

Master Jonathan Field

Cobourg Tae Kwon Do


Exercise vs. Training? What is it that you do?

Some people exercise and others train. The different between the two is that when you train there is a sense of purpose why you are training.

Training requires that you have a goal or goals that may be to; lose weight, gain weight, improve cardio conditioning, improve endurance, increase muscle mass, get stronger, get more explosive, get more powerful, become more flexible, learn a new skill, and so on. Exercise is more loosey goosey. Training is more geared towards working towards a specific goal where as exercise is a little more generalized. Both training and exercising is good for you. Sometimes you exercise and other times you train. Just know the different so you can achieve your goals more easily.

training vs. exercise







Master Jonathan Field

Cobourg Tae Kwon Do


DIET – Hmm a word that most think of as cutting back on delicious food for a short time while they lose weight.

The word diet should mean that it’s a specific nutrition plan or lifestyle that you are on for a life time or a very long time.

A diet is where you eat foods that are good for you as well as the odd treat so you don’t go crazy.

Your diet should cover all your Macros(Protein, Carbs, and Fats), as well as your Micros(Vitamins, and Minerals). Should include fruits, vegetables, berries, nuts, meats(if you eat meat) and etc,.

Sounds simple right? Well not if you look at all the different diets, books, meal plans, and etc,. that are advertised like crazy in magazines, on the televisions, and across the internet. WHich diet is best?

There is no real best diet when you are eating healthy. It all depends on your body type, genetics, goals, activity levels, and etc,.

What I recommend you do and I have done it as well is go see someone like a dietician or a naturopathic doctor.

I personally have used Dr. George Tardik. He helped me clean up my already pretty clean diet and got my nutrition in order for my goals and lifestyle.

Here’s a link to his website if you are interested. And if you decide to go check him out, tell him I sent ya!

Master Jonathan Field

Cobourg Tae Kwon Do


I think we can all agree that we all need to find ways to improve some areas of our health and fitness right? No matter how good or bad we all can make improvements because no one is perfect. However to most, making changes that affect our health can be a daunting task. It may appear like a huge overwhelming thing that is hard to do or will take too much work and effort to get it done.

Well it doesn’t have to be. You can break it up into mini steps and goals.

For example you can choose to improve one small aspect of your health and fitness each month. So at the end of the year you have made 12 positive changes towards living a better life.

Or if you had a little more pick up and go you can choose to improve upon two aspects adding up to 24 a year. Which is a huge improvement. Anymore than that and you might be pushing it a little too hard and might add some additional stress you may not need.

If one of these options a try and see for yourself what you can achieve with your health and fitness.

Master Jonathan Field

Cobourg Tae Kwon Do


I just tried this iphone/iPod app the other night called White Noise. Recommended by Dr. OZ but that’s not where I heard about it. I was searching some fitness Apps and came across White Noise by accident.

White Noise is an App that plays various ambient sounds, mixes, and etc,. in the background that helps you relax during the day and sleep better during the night.  It basically helps reduce and distract you from any stresses or noises that may cause you stress and allows you to relax. It has various other benefits so I recommend you check it out. You can download free versions or pay the $1.99 for the version I got.

So I tried White Noise last night and I will say I did sleep a little better. I am going to give it a good solid week to see if I notice any real huge improvements. If I do I will let everyone know.

Master Jonathan Field

Cobourg Tae Kwon Do


Well I have been decompressing my spine now for just over a week and I feel great. I have been hanging from a pull up bar for a few minutes each morning after my second workout of the day. I feel more flexible in lower back and mid back as well as my shoulders and neck. I really noticed a huge difference in my stretching yesterday while doing some partner stretching in the morning adult Taekwondo class. I was able to perform a particular stretch that is normal extremely tight for me and yesterday I did it with great ease and went well beyond anything I have gone before.

I challenge you to do two things here:

1- Google for yourself what the benefits of decompressing your spine are

2- Give it a try yourself. Spend a few minutes a day hanging and see how you feel after.

Master Jonathan Field

Cobourg Tae kwon Do