At Dark Alley Defence, we not only promote survival through self defence. We also promote physical health and well-being as well. How are we to survive all of life’s challenges if we are unfit to do so? We offer a diet and exercise program in addition to any training you may be receiving through our school. The program we offer has been tested and tried and has helped many people obtain their maximum physical goals in a shorter amount of time than other “fad” diets. The goal of this program is not to lose weight but gain energy, strength, flexibility, and stamina.

There needs to be a realization made that some people are just built heavier than others and given their body types, will never attain “model” thinness. While other people are just built thin and are looking to put on extra pounds in order to be healthier, this program is adjusted for them as well. While the object of this program is not to lose weight, it is a probable side effect.

If you do decide to undertake our nutrition program you will become generally healthier, physically stronger in every sense of the word, have more stamina, and your energy will improve. Each nutrition program differs from person to person and is tailored to fit your personal needs.

We set up a food diet and exercise routine for you, and monitor your progress on a weekly basis. It is nothing that involves odd combinations of foods, or structured high “this” or low “that”. It is just healthy food advice and exercise routines that will not cause you great stress or frustration to accomplish.

Quick Answers about dieting:
If you want to lose weight, there is a simple solution… no it doesn’t involve buying a book or subscribing half your pay check away to some clinic. It is not a fad diet or some secret Tibetan herbal supplement. The answer is very simple; it only has two parts that are quickly explained.

First, eat frequently. Your metabolism is like any other function of your body, you need to use it for it to get better. Instead of one or two large meals a day, eat about 6 smaller meals, and graze on healthy snacks all day. This method helps boost your metabolism (because it’s constantly in use) and provides you with constant energy. The power behind this is to never become hungry but to also never overfill your stomach. There for you are never hungry and you are never lethargic.

Second, count calories. Find out what the amount of calories you should be taking in per day is, and don’t exceed it. Weight Watchers, Jenny Craig and other structured programs have built an entire dieting empire based on calorie counting. The only difference is that they do the counting for you. Then they simplify it and market it.

Counting calories and eating frequently has been in practice for decades, and has also been effective for just as long. Any doctor you go to will suggest this form of dieting over all others with some exercise routines thrown in. On this diet you may not lose weight as fast as the South Beach Diet, Atkins, or Slimfast, but you will have more energy, feel healthier, and will lose the weight at a natural rate that is ok for your body to handle.

Now if you are looking to build muscle while dieting, simply increase the amount of your protein intake by at least 20-50%. That’s it. Keep your carb levels, recommended calorie intake (which will increase as you workout) the same just increase the amount of protein you have. Protein is essential to the body when building muscle, as it is the main cellular component of muscle tissue. It also is converted by the body in amino acids which are used as the building blocks of the entire body which then convert into energy for all kinds of uses.

Now to address the two main myths of diet and exercise:

Myth #1
I just bought (insert random exercise equipment) and they said I’d have a 6 pack of abs in less than (insert time frame), how come I have been doing all the exercises perfectly and the machine just isn’t working?
I’m sorry to be the one to tell you this, but the only way any exercise program is going to work, whether it’s a home gym machine or one given to you by a professional trainer, is if the exercise program is coupled with the proper nutritional intake. If you are working out and burning all those calories only to put them back on with whatever foods you are eating – no exersize equipment can fight that.

Myth #2
I’ve heard that the best diets for losing weight are low carb diets.
False. When people do lose weight on the Atkins Diet and other low carb diets, after the first few weeks, it's almost certainly because they are eating fewer calories. People lose weight on the Atkins Diet the same way they lost weight on the 1941 Grapefruit Diet, the 1963 Hot Dog Diet, the 2002 Ice Cream Diet and every other fad diet promising a quick fix--by restricting calories. In 2001, the medical journal Obesity Research published "Popular Diets: A Scientific Review." Claiming to have reviewed every study ever done on low carb diets, they concluded, "In all cases, individuals on high-fat, low carbohydrate diets lose weight because they consume fewer calories." Calories count--every time, all the time. "No magic ingredients, strange food combinations or pseudoscientific formulas will alter this metabolic fact."

Now you may be asking, what do we need from you if you’ve already given us this information?
The information I have given you thus far is merely the beginning. Now you can either start down the path under your own sails, find all of your answers to all of your nutrition questions. Do the hours of research into metabolism and dieting. Or we can help you. During times of dieting and exercise, the success rate of individuals with help and someone there to motivate them is 75% greater than those without. We do not use scales or measuring tape to rate your progress (Unless you really want us too). We measure your success and progress on a person to person level which is based on your overall well being, fitness level, mental state, strength, flexibility, among many other factors. Now with our program you will receive:

• Once weekly one-on-one meetings, to monitor your progress
• Personalized Food tips, good vs. bad
• Personalized Exercise routine
• Personal Help every step of the way, someone will always answer your questions!

We will always discuss your progress with you in the most honest and truthful way. We are your friends here at Dark Alley Defence, and as such you will be treated with the respect you deserve, as well as receive the honesty you need during such a program.

The cost of undertaking the program is merely an additional $5.00 per month for our regular students! For those of you who are not our regular students but still wish to have this kind of one-on-one life changing experience, the cost is only $20.00 per month.