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

10 THINGS TO DO IN 2014: ITEM #10

Okay here it is folks. The last item on the list of things to do in 2014

Item 10:……………..


Yes that’s right, join a martial arts. Martial Arts is a powerfully awesome thing for you to do.

Here is a few reasons why:

  • Helps develop self discipline
  • Boost socializing skills
  • Promote physical activity
  • Learn to set and achieve goals
  • Improves self esteem
  • Instills a sense of respect
  • Encourages non violent conflict resolutions
  • Improves listening skills
  • Helps develop team work
  • Improves your overall health
  • Learn self defense
  • Improves many other areas of your life
  • Promotes learning
  • IT’S A LOT OF FUN!!!!

ANd the list could go on and on. But I want you to seriously think about taking martial arts if you aren’t doing so already. And if you are already taking a martial arts I ask that you learn more about the non physical aspects of your art like history, the deep meanings, and philosophy of the art.

Master Jonathan Field

Cobourg Tae kwon Do

10 THINGS TO DO IN 2014: ITEM #9

Item #9. Second last item on the list to do for 2014. This is a good one too.

Item Nine: Get Rid of Hatred

Let’s face it, we all have some hatred in you. We all know it’s not good for you. So let’s strive to reduce if not eliminate hatred from our lives. If we encounter situations that causes us to go into a hate mode then let’s just realize that the situation is not worth our bother and let it go. Sounds simple right? Hate to say it but it’s not that simple. Nice pun there too eh?! Anyway do your best to realize that you and I are better and worth more than what causes the hatred. Life is so much better when you free yourself from hatred and fill your life with fun and love. Strive for more fun and love in 2014.

Master Jonathan Field

Cobourg Tae Kwon Do

10 THINGS TO DO IN 2014: ITEM #8

Only two more items left after this one. How are you liking the list of things to do in 2014 so far?

Item Eight: Learn

Learning is fun and makes you sharper. It allows you to have educated and valuable opinions about all sorts of topics. So I suggest you strive to learn at least one new thing everyday. It can be something big or small. It doesn’t really matter. As long as it adds some sort of value to you as a person and you enjoy learning it. If you only learned one new thing every day for one year you will have learned 365 new things. That’s really a lot.

Master Jonathan Field

Cobourg Tae Kwon Do

10 THINGS TO DO IN 2014: ITEM #7

Well we are on the last four items you should do in 2014.

Item Seven: Travel

Whether you already travel now or you don’t you should travel more. Even if it’s one cool place each year. Pick somewhere you have never been to before and go there. It can be close by or far away. It doesn’t really matter. Just get out there and have an adventure. Meet new people and hear their stories along your trips.

Master Jonathan Field

Cobourg Tae Kwon Do

10 THINGS TO DO IN 2014: ITEM #6

Well we are just over half way through the list of things to do for 2014.

Item Six: Set Goals

Set goals and not resolutions. Set out to achieve specific goals for 2014. The goals must have a time limit and be specific and measurable. The more details you have about your goals the clearer it will be in your mind. The clearer in your mind the easier it should be. Also pick goals that are meaningful to you. Don’t pick the generic things everyone does. You are you and your goals belong to you only.

Master Jonathan Field

Cobourg Tae Kwon Do

10 THINGS TO DO IN 2014: ITEM #5

Well we are half way there. Day 5 of 10 for the list of things you will do for 2014

Item Five: Move On

2013 is gone and so is every other year. Time to focus on 2014. Focus on the present and you will get more things done and you will enjoy the moment more. And there is nothing you can do about the past now. It’s done and over with.

Master Jonathan Field

Cobourg Tae Kwon Do