Shield Academy is a company focused on practical solutions for risk behaviour problems. We exist to provide effective and customised solutions for different environments that involve situational violence. We train and equip people with knowledge and strategic skills against violent and unpredictable behavioural actions in order to minimise physical and psychological damage.
We have vast knowledge in the Public and Private Sector with a substantial background in Military and Law Enforcement (International Criminal Organisations, Terrorism, Criminal Intelligence), Private Security (Risk Management and Risk Assessment in Safety and Security), Physical and Psychology Safety and well versed in Self-Defence (Safety and Security Skills).
Offer our services responsibly, help promote safety and security in high-risk environments, focus on the customer and add value to society and organisations.
To be a national reference for quality in the provision of our services.
We recognise the intrinsic value of each human being. Transparency and Respect leads us to require prior knowledge and due consideration for culture, ethics, values, customs, beliefs and practices, both individual and collective.
Understanding the needs and challenges of our clients, proposing effective and intelligent solutions to problems, acting with the utmost professionalism by aiming at excellence and exceeding expectations.
Our purpose at Shield Academy Krav Maga by IKMF is to teach you practical and realistic self-defence and equip you with the skills required to defend yourself, and others, in threatening and dangerous situations.
The International Krav Maga Federation (IKMF)
In 1964, Imi retired from the IDF and continued teaching Krav Maga to civilians, as well as law enforcement units and military applications. The Krav Maga Association was founded by Imi and several of his students in 1978, aiming to promote KM’s unique techniques locally and throughout the world.
When the teaching of Krav Maga (KM) started to spread beyond the borders of Israel, this growth arose a need to establish an international organisation. This happened mostly because the initial KM association existing at the time was divided and not functioning efficiently, due to dissension amongst the higher graded instructors. Imi resulted in forming a new international KM federation with the support of his most loyal students and respected instructors, among which includes IKMF’s chairman nowadays, Avi Moyal.
Once the IKMF was finally formed, all Expert and Master Diplomas, grades and levels issued by it, were authorised by Imi as well as the IKMF curriculum. Imi approved this new curriculum at the time of formation of the IKMF, as well as subsequent changes made in 1997.
Since 1996, the IKMF expanded and is now the largest and most appreciated KM institution worldwide. The IKMF has branched out and is successfully active locally, in Israel as well as in Australia, North America, South & East Asia, most European countries, and ex-communist countries (such as Poland, Russia and Hungary). The general structure of the organisation in each country is relatively similar: A director, responsible for the growth of both the KM system and the local IKMF organisation in said country; and of course, local instructors at different grades and levels assisting him.
The IKMF trains and educates all types of trainees, with or without Krav Maga (or other martial art) background, such as civilian students and instructors, military personnel and instructors, law-enforcement officers and instructors etc.
The IKMF also trains and educates civilian students and instructors (with Krav Maga and / or other martial arts background), Law-Enforcement officers and instructors, military personnel and instructors, as well as security and close protection officers and their instructors. All such individuals and groups are accepted into the ranks of the IKMF.
The Founder of Krav Maga: Imrich (Imi) Sde-Or
Imrich (“Imi”) Sde-Or, founder of Krav Maga, was born in May, 1910, to a Hungarian Jewish family in Budapest in the Austro-Hungarian Empire. He grew up in Bratislava, Slovakia’s capital, with a father who provided him quite an unusual childhood. Samuel Lichtenfeld, his father, was a Chief Inspector on the Bratislava Police Force, and a former Circus Acrobat. With his father’s encouragement, Imi engaged in a wide range of sports, such as swimming, boxing, wrestling and gymnastics. He trained at a Gymnasium owned by his father, who also taught self-defence.
Imi excelled in wrestling, both as contestant and as trainer, winning several awards in these fields. In the mid-thirties, Fascist and Anti-Semitic groups appeared in Bratislava, threatening to harm the city’s Jewish community. Imi led a group of former boxers and wrestlers to defend his Jewish neighbourhood against the fascist gangs. This group attempted to block the anti-Semitic gangs from entering the Jewish quarter. Encountering as many “street fights” as he did, Imi quickly realized that sport had little in common with real combat, and began developing a system of techniques for practical self-defence in life threatening situations.
In 1940, Imi fled the Nazi occupation of his homeland, and boarded the last immigrant ship that succeeded in escaping the Nazis’ clutches. He boarded the vessel “Pencho”, which shipwrecked on the Greek Dodecanese Islands, and arrived to Palestine in 1942.
At his arrival, Israel’s early leaders recognized Imi’s fighting abilities, and in 1944 he began training fighters in his areas of expertise: physical fitness, swimming, wrestling, use of the knife, and defences against knife attacks. During this period, Imi trained several elite units of the Hagana and Palmach (striking force of the Hagana and forerunner of the special units of the Israel Defence Force (IDF)), including the Pal-Yam, as well as groups of police officers. After the establishment of Israel in 1948 and the formation of the IDF, he became Chief Instructor for Physical Fitness and Krav Maga at the IDF School of Combat Fitness. Imi served in the IDF for about 20 years, during which time he developed and refined his unique method for self- defence and hand-to-hand combat.
In 1964, Imi retired from the Israeli military, and began adapting and modifying Krav Maga to civilian needs. The method was formulated to suit everyone - men and women, boys or girls, anyone who might need it to save their life or survive an attack while sustaining minimal harm, whatever the background of the attack - criminal, nationalistic, or other. To disseminate his method, Imi established two training centres, one in Tel Aviv and the other in Natanya. He trained teams of Krav Maga instructors, who were accredited by him and the Israeli Ministry of Education. He also created the Israeli Krav Maga Association in 1978.
Even during his last years, Imi continued to personally supervise the training of those who have attained high ranks in Krav Maga, and to spend time with the instructors in Israel and abroad. Imi monitored the trainees’ progress and achievements, captivating them with his personality and imparting them with his knowledge and unique personality.
Imi Sde Or, a most valued teacher and fighter, passed away in January 1998, at the age of 88.
KRAV MAGA Categories
Krav Maga was originally developed for the military sector. This is the reason why standard Krav Maga training is addressed as “Civilian” Krav Maga. Civilian Krav Maga training is practically divided into three “sub-sectors” referred to as
- Adult Krav Maga (or just “Civilian”);
- Women’s Krav Maga; and
- Children’s (Kid) Krav Maga.
Krav Maga training with IKMF for civilians is available on many levels all over the world. It can be learnt as a hobby once or twice a week, with the outcome still being extremely effective. This is due to the fact that the most evident advantage Krav Maga training is known for is how quickly and easily one acquires self-defence knowledge.
Krav Maga training was built up and based upon natural responses and reflexes, is accessible to anyone and provides the best self-defence ability possible.
Most often, what starts out as “casual” Krav Maga training in the afternoon becomes a true passion for the trainee and Shield Krav Maga (IKMF) offers many additional civilian training frameworks.
Similar to the belt system common in Martial Arts, Shield Krav Maga (IKMF) utilises a grading system which is divided into three main groups:
- Practitioner Levels (or just “P” Levels);
- Graduate Levels (“G” Levels) and
- Expert Levels (“E” Levels).
Individuals who train Krav Maga may advance in rank through IKMF’s grading system as high up as they want in proportion to how much time they have invested in their Krav Maga training. Krav Maga Graduates are usually veteran Krav Maga trainees and very often have also been qualified as instructors. Krav Maga Experts are few, as these are highly professional instructors who have dedicated their lives and career to Krav Maga training and instructing. IKMF’s Global Instructor Team (GIT) are all high-ranking Experts and well appreciated instructors.
The Civilian Krav Maga training syllabus is compiled of 5 Practitioner levels and 5 Graduate levels. Each element of the curriculum is based upon real life scenarios describing real life attacks. Every Practitioner or Graduate level includes various self-defence solutions and counterattacks that derive from such scenarios.
Throughout the Krav Maga training, the student practices these scenarios according to their respective rank. As one advances in grading, the scenarios upon which the syllabus is built become increasingly dangerous and complex, and self-defence solutions are provided accordingly. IKMF places very important emphasise on updating the syllabus as often as needed so it is always contemporary and effective.
In addition, IKMF offers extra-curriculum qualifications for Krav Maga trainees, such as seminars and short workshops that focus on specific defences, techniques and much more.
Now that you know a bit more about IKMF and Civilian Krav Maga we welcome you to join our forever growing family and train Krav Maga. IKMF’s Krav Maga training for civilians is available all over the world.
IKMF Kids Krav
Children’s Krav Maga mostly referred to as “Kid Krav” it is developed by IKMF as part of Krav Maga self-defence solutions created for the various civilian sectors. Kid self defense enables children, in a relative short period, to learn self-defense techniques carefully adapted to match their respective age, physical and mental abilities.
Through Krav Maga training, the children are taught how to recognize common threats like bullies and kidnappers. The training also aims to improve their self-esteem, build confidence respect and discipline. IKMF Kid Krav Maga methods, especially in the younger age group are mostly taught through Krav Maga games.
Games help the children develop coordination, learn how to follow directions and foster assertiveness. Through these games kids are taught how to avoid confrontation, and how to defend themselves when necessary in order to escape. Kid Krav Maga openly and cautiously explains attack scenarios kids may encounter the difference between being bullied by a classmate or by an unknown adult, their options in each situation, what is the proportional response and so on.
The IKMF system divides Kids Krav to five main age categories. As the children get older training includes fewer games and resembles the adult curriculum more. Children who train Krav Maga learn a lot about commitment and endurance. Krav Maga teaches them to appreciate and be proud of their achievements when learning a new technique or passing their grade test. They get a true sense of the path they are on and their progress and they realize that no goal is impossible. In the process they also get a great work out!
Kids who need to let out steam can also get a break in Krav Maga training. They’re permitted to hit the punching bag, fight with another student under the instructor’s supervision and in the process learn that without these pre-conditions it is not ok to hit or fight.
- Kiddy Krav 4.5 - 7 years
- Kids Krav 7 - 10 years
- Junior Krav 11 - 17 years
IKMF Women Krav Maga
Women self-defence qualifications enable women of all ages to learn, in a relative short period, central self-defense techniques specifically designated to provide them with defense tools while attacked. Women Krav Maga methods deal with situations from a woman’s daily routine, point out scenarios where threat may appear and teaches, systematically, how to maintain your calm defend yourself counter attack and eliminate danger.
Women self defense Krav Maga sector logically concentrates on sexual assault scenarios, as they are the central threat for women. As this issue is highly disturbing and sometimes difficult to discuss women self defense techniques involve substantial emotional training to insure women they are possess the ability to defend themselves, foster self-confidence and also necessary aggressiveness.
Defenses have been modified to accommodate women’s physiques and state of mind. Additional issues included in women self defense have to do with home invasion, third side protection (protecting your children) and using common objects (keys, handbag etc.) to block the assailant and counterattack. Women self-defense techniques will literally save your life.
“Stay Away” is a self-defense program developed by the IKMF designed specifically from a woman’s physical and psychological standpoint. Since 1997, over 30,000 women around the world have attended these seminars with incredible success. Since its inception, this program has evolved, but the core has remained constant. This program tackles the issues of differences between the attacker and the woman, it focuses on women’s size, strength, and mental condition while under attack.
The “Stay Away” program offers a number of different options. Most women value their financial security and tend to put the family first. There is no greater gift a woman can give to herself and her family than the gift of safety! Additional issues included in women self-defence have to do with home invasion, third side protection (protecting your children), and using common objects (keys, handbag etc.) to block the assailant and counterattack.
IKMF Law Enforcement
The Law Enforcement personnel’s job is literally - to enforce the Law. While a soldier has the authority to kill, a civilian should protect only himself and a 3rd party protector is responsible for guarding his client; a Law Enforcer protects the Law.
Krav Maga is a flexible tool, and it can be modified to fit each country’s set of laws. In democratic countries a Law Enforcer is presented with a problem - he must enforce the law and protect the civilians, whilst using a restraint amount of force. This is done with classifying violence into levels of threats: from the highest level (Firearms), through the moderate levels (knives and Shocker), and to the lower levels (Krav Maga empty-handed combat and voice control).
The law does not permit the law enforcer to harm civilians (without reason) and so he finds that sometimes Krav Maga is the only weapon he can use. For instance, when arresting a person and his spouse is angry or frustrated and is trying to resist her husband’s arrest, the law enforcer cannot use excessive force.
Krav Maga techniques and tactics can help him protect himself and his partners while fulfilling his mission Since Law Enforcers are equipped with specific tools and weapons, Law Enforcement Krav Maga teaches them how to maximize the efficiency of these tools to fulfill their mission in the best way possible. (i.e. learn how to use handcuffs efficiently, learn how to use your pistol as a cold weapon, when you don’t want or you cannot fire). Law Enforcement Krav Maga provides the trainee with techniques for controlling your opponent, rather than killing him, or retreating without harm.
Law Enforcement Organizations prefer to teach Krav Maga, because it grants their trainees four important elements:
- The ability to operate under great stress. Krav Maga allows the law enforcer to continue operating even under extremely unusual and complicated situations (like the Military Krav Maga).
- Granting the law enforcer tools for using force that allows him to complete his mission (arrest, escort, search and control).
As crime and criminals get more and more sophisticated they, more often than ever, go after business-men, political figures, movie stars, companies & firms; executives and other Very Important People.
The criminals’ objective can be to get ransom, change political balance, rob, make a name for themselves, get revenge or other reasons that can result in the injury or death of the VIP. Today, more than ever before, the professional VIP Protector is needed to ensure the safety of those under threat anywhere on the globe.
The Israeli Defense Forces have the reputation & the experience of training special units, from Commando to SWAT, from Anti Terrorists to VIP Protection.
Attacks on VIP’s and political assassinations are affective and highly prestigious. The death of an opponent practically ends the competition between enemies or rivals by the victory of the assassinators or by those who sent him. The ability to attack a political person means that the political way his supports come to its end. The death of the political leader means change and victory to his enemies. The cheapest and most affective protection is to take the VIP out of reach but as it is not realistic we need to compromise.
As in many cases VIP wants maximum exposure and the VIP protection need minimum exposure. The purpose of this document is to present the training program of the security personal and the VIP bodyguard. In this document we cover also aspect of securing any kind of facility as pub and aspect of teaching method.
Motives Political Motive
In Principe the opposition group that wants to be in power or rule the country is politically motivated. From Mr. Gandhi (1869 – 1948) till Mr. Rafik Haariri (1956-2007) we have series of assassination which will be never stop probably.
Due to illness circumstances ego problems or just hate we see violence incidents accrue in Club Street in everybody’s personal life In every place we live.
The common VIP security system is usually based on the idea of Protection Circles. What the Head of Security usually does is he places three “Protection Circles” around the VIP – Distant, Median and Close.
The Distant Circle is usually the easiest to penetrate and its purpose is mostly for deterring. This circle usually consists of law enforcement personnel that scan the crowd, looking for known suspects.
The Median Circle’s purpose is to reject unauthorized persons from reaching the Close Circle. The outcome of utilizing the Median Circle is that it creates a “Sterile Zone” between itself and the Close Circle.
The Close Circle is the last line of defense, and it is considered a system failure if a hostile person reaches the Close Circle. This Circle is constructed from the VIP’s Bodyguards, whose job is to protect the VIP at any cost (as opposed to Political VIP protection, Private VIP protection usually consists of only this circle).
While the Distant and Median Circles are used for deterrence and will repel the hostile person from the VIP, usually by use of technology (Security cameras, metal detectors etc) - the Close Circle is used to protect the VIP by first protecting him physically and then removing him from harm’s way. This is done using the Human Factor and less by technological means.
The main problem with VIP protection is that a Person becomes a Very Important Person because of his public exposure, and he would like to keep that exposure to the fullest. For VIP protection, this is a nightmare, because Maximum Exposure is a definite contradiction to Maximum Security. The easiest way to protect a VIP is to lock him up in a safe house, with no-one coming in. For a person who thrives on public exposure, this idea does not serve his needs. How do we resolve this contradiction? By allowing more people to come through the Distant and Median Circles and tightening the Close Circle, and relying on the Bodyguards to stop any intrusion. Because of the close range and the short reaction time allowed, the main tool of protection in this situation is Krav Maga.
Code of Conduct
Respect, discipline, integrity, honour, safety: These are the ways that our community cares for one other.
Treat all IKMF members, instructors, staff, and members of the public with integrity and respect.
- Treat IKMF members, instructors, and staff with respect, regardless of gender, race, sexual orientation, religion, political beliefs, and socio-economic status;
- Give due respect to instructors and staff, and abide by their authority in the school and with regards to Krav Maga;
- Do not publicly criticise or denigrate other IKMF students or instructors;
- Follow the guidelines for Grading/Level Testing, especially the minimum training requirements for each level. If your instructor does not authorise you to test for any reason, do not negotiate or insist on grading. Rather, seek to improve and meet the requirements for the next round of testing;
- When visiting other schools, whether IKMF or not, be respectful of their rules, instructions, and training culture. Do not insist on your way;
- If you are undergoing financial hardships but wish to continue training with us, please inform your instructor or school owner immediately.
DISCIPLINE AND RESPONSIBILITY IN TRAINING
When in the gym, students are expected to be mindful of their behaviour before, during, and after class.
- Be on time, be in proper training attire, and be ready to train;
- Be a good training partner;
- Practice only what you are taught, and always follow the directions of the instructor;
- Do not use the training space or equipment without authorisation or for your own personal training, unless you have the specific permission of your instructor;
- Do not borrow another person’s equipment without his/her permission;
- If you come into a class in progress, be respectful to the students and instructor training.
INTEGRITY AND HONOUR
Be humble. Be disciplined. No egos, no posers, no “tough guys”, no unwarranted showmanship, no over-confidence.
- Do not use the techniques you are taught to show off;
- Respect the distinction between student and instructor. Avoid “teaching” other people Krav Maga techniques, whether in casual or formal situation unless asked by an instructor for assistance;
- Avoid any circumstances where there is a potential for a real or perceived conflict between your personal interests and those of your school and Instructors.
SAFETY AND HEALTH
Be mindful of safety in training, both for yourself and for fellow students.
- Maintain good hygiene. Come to class clean all the time, and do not come when sick.
- Remove all jewellery, watches, and hardware and keep pockets empty when training, for your own safety and the safety of others.
- Declare any injuries prior to class to the instructors and classmates to avoid further injury.
- No sparring/fighting unless in a Fighting Class supervised by an Instructor.
- Never lose your temper in training, especially in fighting/sparring.
- Consumption of alcohol is not allowed prior to participating in classes, events, seminars, or any other activity.
- Illegal drugs are strictly prohibited from our premises. If an instructor has reasonable suspicion to believe that someone’s use of drugs and/or alcohol, the instructor or owners may dismiss the student or staff member from participating in activities.
HARASSMENT, DISCRIMINATION, AND BULLYING
Shield Academy Krav Maga by IKMF is dedicated to providing a safe and inviting experience for everyone, regardless of gender, age, sexual orientation, ability, physical appearance, body size, race, or religion (or lack thereof).
We do not tolerate harassment in any form and reserve the right to remove anyone from the Shield Academy Krav Maga by IKMF community who engages in harassing behaviour, including but not limited to unwanted advances, stalking, verbal threats, inappropriate statements or gestures, sustained disruption of speakers, and disrespectful comments that go beyond the boundaries of civil disagreement and civic discourse.
This may include remarks or actions that target people based on certain characteristics that include but are not limited to race, religion, gender, gender identity, sexual orientation, ethnicity, or disability status.
This may also include remarks or actions in person within or outside Valley Self-Defence, or online, including on Facebook, Instagram, text, or direct message.
Experienced, reliable and dynamic Consultant|Advisor|Trainer and Founder and Owner of Shield Academy, recognised for a vast knowledge of Governmental, Internal and International Security during 20 years of service in the prestigious Portuguese Public Security Police and Army.
Substantial background in Risk Management and Risk Assessment in Security, Physical and Psychological Safety, Criminal Investigation, Criminology, International Criminal Organisations, Terrorism, Criminal Intelligence, Public and Private Security and Law Enforcement with a Degree in Safety Studies.
Well versed in Self-Defence (International Federation Krav Maga (IKMF) Instructor Civil, Women, Kids, Law Enforcement and VIP Protection) Combat, Safety Skills and Tactical and Special Operations.
Mental & Physical (MAP) Training
MENTAL AND PHYSICAL (MAP) TRAINING and the search for better mental health for all.
A brain fitness program designed and developed by neuroscientists. Jeremy Braude, Ph.D. Jan 20, 2020.
Discussing mental health is no longer the taboo subject that it was in decades past. More and more, it feels as if we are transitioning into an era where people are not only more free to share their personal concerns over depression and anxiety, but are also encouraged to seek out the treatment they may require. The question of how to improve mental health at the population level, however, is incredibly complex.
Despite there being characteristic behavioural symptoms of anxiety and depression, the underlying physiological processes in the brain are not well understood - at least they are not as well understood as you may believe. For this reason, there is a general oversimplification that mental health problems are caused by a “chemical imbalance”. The reality, however, is that there are hundreds (if not thousands) of “chemicals” that influence brain function. And the so-called “imbalance” is affected by your entire life history - your past experiences, your changing diet and exercise habits, the cognitively stimulating events in your day-to-day life, the people around you, stressors in your surrounding environment, and so much more. That’s not to say we haven’t made great advances in our understanding of the brain and how it influences mental health.
Similarly to the way that eating well and exercising regularly can reshape our body, both mental and physical training can rewire our brain. Based on decades of scientific research, it appears that neurogenesis, the biological process of creating new neurons (a type of brain cell), plays an important role in our mental health. In an analogous manner to the way that muscles adapt to training, so too can the brain adapt. Strength training stimulates the molecular processes that build muscle tissue and aerobic training improves the efficiency of energy production within muscles. While the methods for training muscles are well known and rather intuitive, the best way to train the brain is still a work in progress. And even if we truly can develop our “brain fitness”, the question remains as to whether this can serve as a treatment for anxiety and depression.
Using our growing understanding of neurogenesis, Dr. Tracey Shors and her team at Rutgers University have created a brain fitness program that seeks to maximize the generation and survival of new neurons in the hippocampus (a brain region central to the processes of learning and memory).
MAP (Mental And Physical) Training is conceptually very simple - It combines mental training through focused-attention meditation with aerobic exercise. While aerobic exercise has been shown to increase the proliferation of new neurons, mental training through effortful learning has been shown to extend their survival. The combination of these two processes is the foundation of Dr. Shors brain fitness program, which propels the idea that engaging the brain in both mental and physical training is better than either training method on its own.
It is important to acknowledge that neurogenesis is not the be-all and end-all of mental health. In fact, you could even argue that there is no single indicator of brain fitness and that neurogenesis is simply the best approximation we have available. While the exact mechanism that explains the effectiveness of MAP (Mental And Physical) Training for brain health is not fully understood, we do know that it is clinically effective. And although this line of research is still in its infancy, it’s great potential to address mental health at the population level is underpinned by its accessibility to everyone - it is cost free and time effective, with limited potential for commercial interference.
MAP Training : How to do it and what can it do for you?
1. The MAP training program starts with 20 minutes of focused-attention meditation.
This practice is by no means relaxing, requiring deep concentration and effort to learn. When performing this type of meditation, one learns to concentrate their attention on a single thing (usually their breathing) in the present moment. Moment after moment, one is required to maintain focus solely on their breathing. Every time that other thoughts enter into one’s mind, attention must be brought back to the breath.
Focused-attention meditation sounds easy in theory but actually requires an incredible amount of effort to learn. For those who have never tried it, I can guarantee that you will not be able to maintain concentration for even 30 seconds before your mind wanders off. Constantly having to refocus attention on your breathing is effortful - make no mistake about that. For those who are sceptics, you may be surprised to learn that concentrated forms of meditation can influence the structure and size of specialized brain regions, and its practice alters neural activity and regional blood flow.
2. After 20 minutes of seated meditation, MAP training progresses with 10 minutes of walking meditation.
During this phase, rather than concentrating on breathing, one must walk slowly in a circle, focusing their attention on the transfer of weight from one foot to the next - From the heel, to the ball of the foot, and finally to the toes. As is the case with seated meditation, one’s concentration is easily lost as other thoughts arise and attention must be constantly redirected to the transfer of weight.
3. The final component of MAP training is 30 minutes of aerobic exercise.
Any type of workout is suitable as long as your heart rate is maintained at 60–80% of its maximum. Typically, moderate-intensity running, cycling or swimming are good ways to reach your target heart rate.
The MAP Training program is simple enough for anyone to follow. But the question we are all asking is does it actually work? Can brain training help you manage anxiety and depression?
According to Dr. Shors research, when performed twice a week for a period of eight weeks, both men and women with major depressive disorder exhibited a reduction in depressive symptoms and ruminative thoughts. Additionally, it was shown to reduce anxiety and depression in young mothers who had previously been homeless.
Finally, MAP training was associated with a reduction in trauma-related cognitions and ruminative thoughts, as well as an increased sensation of self worth, in women with a history of trauma. Of course, the extent and the cause of both anxiety and depression vary greatly from person to person. Nevertheless, the hippocampus has been closely tied to stress-related behaviours and mental health. And, ever since the discovery of neurogenesis in the adult hippocampus, it too has become increasingly linked to anxiety and depression. Improving brain fitness by optimising the generation and survival of new neurons is obviously not a silver bullet for all mental health concerns, but it is likely to help.
Just like the way physical inactivity increases your risk for cardiovascular disease, insufficient “brain training” could also be a risk factor for poorer mental health. Whether you’re facing challenges with anxiety and depression or simply looking to improve your well-being, maximising brain health via MAP training is a scientifically valid approach to supporting the process of neurogenesis.
Considering the ever-increasing pace of modern life, there is little risk in taking an hour out of your schedule twice a week to do some effortful learning and aerobic exercise. With brain fitness being a concern for all humans, it is important to recognise that learning is an ongoing process. As such, new brain cells are constantly being born and dying, and the connections between them are constantly being rewired.
THE SCIENCE BEHIND MAP TRAINING
MAP Train My Brain: Meditation combined with aerobic exercise reduces stress and rumination while enhancing quality of life in medical students. Journal of Alternative and Complementary Medicine.
Lavadera P., Millon E.M. and Shors T.J.(2020).
MAP Training My Brain™: Meditation plus aerobic exercise lessens trauma more than either activity alone.
Shors, T. J., Chang, H. Y. M., Millon, E. M. (2018).
Mental and Physical (MAP) Training: a neurogenesis-inspired intervention that enhances health in humans.
Shors, T. J., Olson, R. L., Bates, M. E., Selby, E. A., & Alderman, B. L. (2014).
MAP training: combining meditation and aerobic exercise reduces depression and rumination while enhancing synchronized brain activity.
Alderman, B. L., Olson, R. L., Brush, C. J., & Shors, T. J. (2016).
The Functional Training is a training that seeks to integrate people’s daily or sporting activities to improve their physical condition or technical gestures. It is intended to exercise the body in an integrated way and not forming, and can be a complement to bodybuilding or the so-called “traditional training”.
This new concept of training appears to respond better to kinesiological needs, since it has created a great realization for the functionality of the traditional machines existing in the exercise rooms, in which it is stated that they are decontextualized for human movement. Therefore, functional training seeks to be associated with a specific objective, be it daily or sporting task.
Functional training seeks to work on the 4 pillars of movement
What are your goals?
Functional training seeks to transfer daily or sporting tasks to training. In this type of training, the focus is on strengthening the core’s deep musculature. With a strengthened core, we move the periphery more efficiently, which will make us acquire a more balanced body, making people more efficient in the task, ready to face more demanding challenges preventing or rehabilitating injuries.
How does it come about?
Usually, this type of training starts with the weight of the body so that the person gains body awareness, who understands what their muscle and joint limitations are. As the progress progresses, the intensity of the training increases to work the deeper muscles with various types of material, such as: Swiss ball, bosu, medicine ball, kettlebell, ropes, etc.
Can I perform this training?
Everyone can exercise with this type of training but must be supervised by a personal trainer. He will know how to help the person to maintain a good posture, motivated and, fundamentally, will guide the training to reach his specific objective. Functional training can be practiced by people looking for post-injury rehabilitation, injury prevention, postpartum, by highly competitive athletes, or by people who have another type of goal. The important thing is that the individual trains the muscles and joint movements according to their specific needs.
What are its benefits?
This concept works the body in an integrated and not isolated way, working movements that try to involve the large muscular chains, integrating more joints. If functional training has a perspective of training the body as a whole, there will be greater energy expenditure during and after training.
With functional training we work on the 4 pillars of movement:
Level changes, turning, pulling / pushing and walking.
The benefits that can be acquired with this type of training are:
- Strengthening of the abdominal and lumbar area;
- Loss of fat mass;
- Muscle toning;
- Injury prevention and rehabilitation;
- Improves muscle endurance;
- Improves flexibility;
- Improves body awareness by acquiring more body coordination;
- Improves body posture;
- Improves the perception of movements, mastering increasingly complex tasks.
Physical and Psychological Resilience Outdoor Training
Personal Trainer has long been synonymous with status and luxury. Many people still have this perception, but this, because they are not aware of the accessibility and importance that it represents today.
If you are committed to your health and evolution, then having a technically oriented professional for your physical activities should be a priority. The benefits that physical exercise brings to the body and mind are indisputable, but doing it without proper guidance can be a great risk.
The necessary recovery interval and the change in the exercise series are the main factors that end up causing an overload on muscles and joints.
Let’s show you now the importance of having a Personal Trainer and the main benefits that only he will be able to provide you.
What does our Personal Trainer do?
Personal Trainer is a professional focused on individualized and personalized training. He has a degree in physical education and can be specialized in the most diverse areas of physical development. The term emerged in the United States, around the 80’s, to name the professionals who attended and guided the great Hollywood stars.
The main objective of the Personal Trainer is to be able to identify people’s needs and limitations, in order to outline the best training strategies and obtain the best results. For this, he needs to know how to evaluate, prescribe and supervise training programs, in a way that respects people’s conditions, ensuring maximum comfort and motivation.
One of the characteristics that elevate the work of our Personal Trainer to another level is the fact that it offers a personalized service. Unlike an academy professor, he is able to explore and consider the individual limits of each person, which allows him to safely accelerate results. For this, people are submitted to a physical evaluation, which is usually done through an interview and physical test.
From the information collected in this step, the professional is able to prescribe the exercises with:
- The exact intensity;
- The best frequency;
- The ideal duration.
Benefits that only a Personal Trainer can provide
1. Provides more results in less time
If you have a busy life and need to take advantage of the little time you have to go to the gym, then it’s really worth having a personal trainer at your disposal. It will help you avoid wasting time on workouts or devices that won’t deliver what you really want.
A person who wants to develop a muscle area and ends up wasting a lot of time in cardio exercises, for example, will not be able to get the results he wants and will still end up discouraged from maintaining his training. Among a wide range of exercise possibilities and apparatus, it is common to get lost, not knowing what to do. That’s why we say that the personal helps to shorten paths.
2. Reduces the risk of injury
Exercising without the supervision or guidance of a professional is like going to a hospital for an exam or taking any medication without even talking to a doctor. In other words, “The risk of you doing something wrong is enormous.”
In addition to correcting your posture, the personal trainer will take several other actions to ensure efficiency and safety during the exercises. After all, the goal is always to do better than you entered.
3. Align the expectation with your reality
Everyone who sets out to follow a healthy routine is looking for a personal goal. From this goal, the student usually stipulates a training pace that, in most cases, does not match his preparation. And the result ends up being summarized in: Injury; Or give up.
Setting realistic goals will not only help you get more results but will also give you motivation to set and achieve bolder goals. Based on technical and analytical knowledge, the Personal Trainer will be able to establish realistic and healthy goals that respect your limitations, but which are also balanced with your wishes.
4. Keeps you motivated
When we commit to someone, the chance of achieving something increases dramatically. Try taking the test! Now, when you commit only to yourself, a thousand and one excuses arise to sabotage you and distort your dreams.
The individual coach, in addition to showing you what and how to do it, can also be the point of motivation that is lacking for you to be able to fulfil those promises that have always been half-finished in your life.
Personal Trainer is indispensable for you who are looking for results! As you can see, the work of a Personal Trainer is specific and focused on making people overcome barriers that, many times, they didn’t even think they could.
Krav Maga News
The practice and study of Self-Defence Krav Maga is a neglected discipline that should be considered a vital necessity of life, which used in conjunction with appropriate safety measures, can empower individuals with knowledge and training and has the potential to reduce trauma, aggression and violence.
Read the LinkedIn article.
I recommend Shield Krav Maga to absolutely anyone! It is the most real life self-defence class I’ve ever come across. It’s hands on and everything is taught with step by step instruction and demonstration. The instructor Nuno is motivating but kind and it’s an incredibly friendly group with a class that’s always full of jokes, support and no feeling of judgment if you’re struggling. I never thought that I was the kind of person that could do something like this but I’ve come to really love it and look forward to it every week.
Student, Murdoch University, Perth, Australia
I highly recommend these Krav Maga lessons. Nuno is a very experienced and knowledgeable instructor with years of hands-on training and a strong professional background. He won’t just give you the basics of KM, he will put you in concrete situations that you may have to face in your daily life. You will learn the technique and the little tricks, you will gain the confidence to take on any opponent no matter how big or how strong you are. KM is for everyone but specially for women I think this class can make a difference in boosting your confidence and self-awareness. As a woman, I think KM has gave me an extra layer of protection, I feel stronger and safer. It’s also really fun! No matter who you are or what you do, give it a try.
Journalist, Associated Press
I know the instructor Nuno, currently Shield Krav Maga, from 2014 (being his student 3 years). He is excellent instructor, with a huge experience: not only in theory but also in practical applications of the technics in a range of different self-defence situations (due to his “field” background). If you want to “walk in peace”, training with Nuno is perfect option! He will teach you to protect yourself and your family in a short time, using his knowledge, motivation and good sense of humour! Highly recommend!
Marie Skłodowska - Curie PhD
I have thoroughly enjoyed my experience with Nuno and the team at Shield Krav Maga. The systems and methods taught are articulated clearly and you can see the passion, wealth of knowledge & experience Nuno has. A very welcoming environment open to all levels of experience and no ego’s whatsoever. I would happily recommend to anyone and everyone I know.
Senior Finance Broker, Your Finance Group
Nuno has a wealth of experience and knowledge, he is very professional in his dealings with others and has a true passion for what he does and for passing on that knowledge to others. I could not recommend him highly enough.
Supervisor, Gold Fields
Nuno was my Krav Maga teacher and also gave me some sessions as Personal Trainer. Nuno is not only very knowledgeable in these themes as has also a great ability to “read” people psychologically and find the right knobs to motivate or help overcome limitations.
I joined the gym at the age of 40, no physical training for many years and the feeling that I was not apt for any major things. Four years later, I had passed my 3rd level practitioner Krav Maga examination, I was more confident and had even started on other combat sports. I highly recommend Nuno on the areas above as he is ready to make anyone into a better version of himself or herself.
Project Support Officer, EMCDDA
I recommend Nuno without a doubt, mainly based on is hard and soft skills. Is a hard worker and a accountable professional very dedicated, focused, motivated and always adaptable. He presents an extensive experience both in internal and external security with the main focus in law enforcement and public and private security. A great professional to count on.
Senior Lawyer, Legal Adviser and Consultant