Author Archives: PDadmin

The Peaceful Dragon Charlotte Martial Arts School Reopening Information

On Wednesday, May 20, Governor Roy Cooper approved the state’s move into phase two of reopening.  At this time, The Peaceful Dragon remains in limbo with full reopening somewhere on the horizon – but as yet unknown.  We are making preparations and plans for that time.

Our Charlotte martial arts school is centered around personal health and wellness.  It stands to reason that our reopening should be in support of these same principles.  The health of our staff and students is paramount at The Peaceful Dragon.  What can you expect during reopening?

The Peaceful Dragon – Charlotte martial arts school

Online martial arts and yoga classes

We miss our students and look forward to meeting brand new students as we phase into full reopening.  While we are able to open our doors, and host live martial arts classes, we understand the hesitation of our students to attend live classes.  It is with this in mind, that The Peaceful Dragon will continue our Zoom classes, streamed online, so that you may continue your training in the safety and comfort of your own home.  School owner, Master Eric Sbarge, says that The Peaceful Dragon will likely continue online classes for up to one year.  If you are interested in online class instruction, please email for more information.

Online yoga class – work out with The Peaceful Dragon at home

Live martial arts, tai chi and yoga classes

If you wish to attend any live class at The Peaceful Dragon, know that we are making every effort to keep our students and staff safe from the threat of COVID-19.  Live classes will entail proper physical distancing of students and instructors.  Our facility will undergo rigorous sanitation, with all public and shared spaces being regularly and thoroughly disinfected.  This might also include hosting classes outdoors while practicing social distancing.

Outdoor Charlotte martial arts, tai chi, and yoga with social distancing

While we want to reopen and resume classes as normal, we know that is not possible yet.  At The Peaceful Dragon, we anticipate there could be some permanent changes to our class offerings and the way we operate our school day-to-day, even after the coronavirus threat is contained.  We remain focused on our mindfulness and positivity, and we hope to share it with you at our school or our digital classes.

Are you ready to explore improved health and well-being at Charlotte martial arts school?  Start today with a free semi-private introductory martial arts lesson and studio tour.  Call to schedule. 704-504-8866

Yoga Poses: Common and Sanskrit Names

Have you ever been in yoga class, and been impressed at fellow classmates’ understanding of yoga pose instruction in their language of origin?

The practice of yoga derives from one of the most ancient languages on Earth, known as Sanskrit.  The Sanskrit language, in written form, can be traced as far back as 1500 B.C., to the oldest known text – Rigveda.  The Rigveda is one of four collections of ancient Indian hymns.  These more than one thousand Vedic hymns focus on themes, such as sacrifice, creation, and death.  Sanskrit is the prevailing language of Hinduism and Hindu philosophy.  Broken down syllabically, the term “Rigveda” translates to “praise” and “knowledge.” The first book in known history was written by yogis!

yoga poses - warrior pose

Yoga class – warrior pose

Let’s dismantle yoga pose names from Sanskrit to English.

First of all, any time you hear or read the suffix “asana,” it means “pose.”  Yoga poses are named for animals, objects, or people (see warrior pose below).  For instance, mountain pose in Sanskrit is tadasana.  “Tada” translates to “mountain,” and “asana” means “pose.”  Here are a few broken down, which might help you better understand Sanskrit yoga instruction, or simply quell your curiosity.

upward facing dog yoga class - yoga poses

Yoga class – upward facing dog yoga pose

Downward or Upward Facing Dog – Adho or Urdhva Mukha Svanasana

Adhas – down
Urdhva – up
Mukha – face
Svana – dog
Asana – pose

Triangle Pose – Utthita Trikonasana

Utthita – extended
Tri – three
Kona – angle
Asana – pose

Four Limb Staff Pose – Chaturanga Dandasana

Chatur – four
Anga – limb
Danda – staff
Asana – pose

Headstand – Sirasana

Sira – head
Asana – pose

Warrior Pose – Virabhadrasana (named for Hindu god, Virabhadra)

Virabhadra – warrior
Asana – pose

Bridge Pose – Setu Bandha Sarvangasana

Setu – bridge
Bandha – lock
Sarvanga – full body
Asana – pose

Pyramid Pose – Parsvottanasana

Parsva – side
Ut – intense
Tan – stretch
Asana – pose

Corpse Pose – Savasana

Save – corpse
Asana – pose

These are just a few examples of broken down yoga pose names.  Elements of the poses above might also be used in other pose names, which will help you piece them together also.  As with yoga, practice makes perfect.  The more you see, say, and hear these terms, the easier they become.  When you hear the common name spoken in class, try to recite the Sanskrit term in your mind.

Are you ready to explore improved health and well-being at our yoga school in Charlotte?  Start today with a free semi-private introductory martial arts lesson and studio tour.  Call to schedule. 704-504-8866

Three Yoga Poses for Beginners

To the non-practicing layman, yoga poses might seem elementary, but each pose, has a proper approach and purpose.  Some can even have more than one purpose.  Are you familiar with these beginners’ yoga poses?

If you are a yoga beginner or if you are considering taking up yoga as part of a healthful living regimen, here are a few poses with instructions for the yoga novice.

Chair pose – utkata

The chair pose in yoga internally stimulates the heart and diaphragm.  It also physically works the muscles in your arms and legs.

chair yoga pose

  • Begin by standing in mountain pose. Raise your arms positioned perpendicularly to the floor as you inhale.  While keeping your arms parallel to each other, you may join your palms, or simply face them inward.
  • Exhale while bending your knees to position your thighs as parallel to the floor as you can physically achieve. Your knees will extend over your feet, torso leaning forward to form a right angle over your thighs.  Press your thigh bones toward the knees while keeping your inner thighs parallel.
  • While firming your shoulder blades, press your tailbone downward to the floor and into your pubis.
  • Maintain for 30 seconds. Then, straighten your knees while inhaling, lifting through your arms.  Exhale and release your arms back to your side into mountain pose.

Downward-facing dog pose – adho mukha svanasana

Downward-facing dog is probably the most well-known yoga pose – if not by sight, by its name.  The purpose of this pose is for an ultimate full-body stretch.

downward facing dog yoga pose

  • Begin on your hands and knees, setting your knees below your hips with your hands slightly extended beyond your shoulders. Spread your palms with your index fingers parallel to each other.  Turn your toes under.
  • As you exhale, lift your knees from the floor. Keep the knees bent and heels lifted from the floor.  Lengthen your tailbone by pressing it toward your pubis.  Lift your sitting bones toward the ceiling, drawing your inner legs up into your groins from your inner ankles.
  • While exhaling, push your thighs back and stretch your heels onto the floor. Straighten your knees without locking them.  Roll your upper thighs inward while firming the outer thighs.
  • Press the bases of your index fingers into the floor while keeping the outer arms firm. Lift your inner arms from the wrists to the tops of your shoulders.  With firm shoulder blades, begin to widen them and press them toward your tailbone.  Maintain your head positioned between your upper arms without allowing it to hang.
  • Remain in downward-facing dog at least one minute to a maximum of three minutes. Bend your knees back to the floor while exhaling and rest in child’s pose.

Child’s pose – balasana

Child’s pose, also highly recognized, is one of rest, and is useful between demanding yoga poses.

child's pose yoga

  • Begin by kneeling on the floor. With your big toes touching, sit onto your heels, and separate your knees to the width of your hips.
  • While exhaling, rest your torso down between your thighs. Expand your sacrum and narrow your hip points in toward your navel.  Lift the base of your skull away from the back of your neck while lengthening your tailbone away from the back of your pelvis.
  • Lay your hands, palms up, on the floor beside your torso, and release your shoulders toward the floor.
  • You can maintain child’s pose at rest, from 30 seconds to a couple of minutes. To come out of child’s pose, lengthen the front of your torso.  Then lift from the tailbone while exhaling, as it presses toward the pelvis.

Also read: Could the fountain of youth be found in a Charlotte yoga or meditation class?

Are you ready to explore improved health and well-being at our yoga school?  Start today with a free semi-private introductory martial arts lesson and studio tour.  Call to schedule. 704-504-8866

Reduce Stress, Improve Health at Home with Yoga and Tai Chi

In these stressful and uncertain times, everyone is searching for their own ways to decompress – mind, body, and spirit.  Even though we cannot currently participate in our martial arts classes in person, there are ways for us to all remain healthier while safely at home.

Even if you have never practiced yoga or tai chi, there has never been a better time to begin.  If you are finding that being at home most of your day, every day, is making you feel on edge, both of these practices can help you re-center.  Many of us typically have our own “unwind” routines each day, usually practiced after a full day of work, errands, and childcare.  Now that our daily routines have been interrupted, so too, have many of our decompression routines.

yoga and tai chi for stress reduction

Reduce stress, become healthier with yoga and tai chi.

Both practices come with similar health benefits.  When practicing tai chi and yoga, we can expect increased mobility, improved strength, and even chronic pain reduction for some.  What you will also undoubtedly find, is that both practices will lower your stress levels and improve your overall health and well-being.  How?

  • Yoga lowers your production of stress hormones – chronic stress, namely the consistent over-production of cortisol, can impede your immune response, and suppress your digestive and reproductive systems, per a study by Mayo Clinic
  • Tai chi and yoga both bolster your circulatory system, delivering oxygenated blood to your organs for better function
  • Tai chi has been found to increase T cells and antigen-presenting cells in your immune system for stronger immunity
  • Yoga stimulates your lymphatic system to rid your body of toxins – a healthy lymphatic system is also responsible for transporting white blood cells throughout your body
  • Both tai chi and yoga can help you focus on “here and now” and ignore stressors in the outside world – leaving your feeling spiritually and emotionally improved
  • Both practices can indirectly improve your immune health by helping you obtain longer, more restful sleep, essential for optimum production of infection-fighting antibodies

In all the busyness of life and with all the worries outside our doors, self-care is absolutely essential.  Perhaps in times like these, practices in self-care are even more essential.  For those of us, who are providers and caregivers in our own homes, we must not hesitate to also care for ourselves.  Take time to practice yoga, tai chi, or a few moments of daily meditation.  You will be happier and healthier for it.

Are you ready to explore improved health and well-being by practicing tai chi and yoga at our martial arts school?  Start today with a free semi-private introductory martial arts lesson and studio tour.  Call to schedule. 704-504-8866

Four Soft Benefits of Martial Arts Classes

We often speak about the more obvious and sought-after benefits of attending martial arts classes, such as physical fitness and self-defense skills.  Did you know that there are additional life-enhancing benefits, as well?

Let’s imagine for a moment, that you are considering reaching out to The Peaceful Dragon to discuss joining our martial arts classes.  Perhaps you are looking ahead a few months at the changes you might have undergone after attending our classes regularly.  You’re probably conceptualizing that your body will be stronger and fitter – that you will be physically healthier.  Here are four additional gains you might not have expected by beginning your martial arts journey with us.

martial arts classes

Form a sense of community in our martial arts classes

At The Peaceful Dragon’s martial arts classes, you will be among like-minded students.  Our authentic martial arts school was created and is operated in such a way that the environment promotes connection between our students and instructors.  The students you will be in class with, likely came to our school to attain similar goals that brought you here.  Together, you will learn and achieve through martial arts practice.

Make lifelong friendships through martial arts

Undoubtedly, the friendships you form at The Peaceful Dragon’s martial arts classes can become rich, meaningful relationships.  The common goals that you sought, along with the achievements you will make together, can bring about lifelong friendships that carry beyond the confines of our martial arts school.  Celebrate accomplishments together and form friendly competition to encourage each other to achieve higher.

Become more regimented through martial arts

Setting goals through your martial arts practice will also keep you focused and driven.  You will learn to patiently work towards a single goal or common goal with your martial arts friends.  To achieve your milestones in martial arts, you might have to alter other areas of your life, creating a more regimented routine.  Whether it’s in healthy eating, getting more sleep, practicing at-home martial arts in your downtime, or simply checking daily scheduled chores off your to-do list – martial arts can help you re-center a hectic existence.

Gain a sense of pride and self-satisfaction through martial arts

Through the teachings of authentica martial arts at The Peaceful Dragon, you will set and attain goals.  Achieving the next level in your journey will bring about a sense of accomplishment.  You will look forward to your next lesson as each will become a mile marker on your trek to success in your practice.

Are you ready to experience the soft benefits of martial arts with most renowned school in Charlotte?  Our martial arts school can offer positive ripple effects throughout all areas of your life.  Start today with a free semi-private introductory martial arts lesson and studio tour.  Call to schedule. 704-504-8866

Choosing the Right Kung Fu Studio

Whether you are an experienced martial arts student or a beginner, who is in search of the right kung fu studio in Charlotte, The Peaceful Dragon invites you to visit our studio.

There are many benefits to joining a martial arts school, for both mind and body, which we often write about.  If you have found yourself in search of a kung fu studio, we encourage you to consider The Peaceful Dragon, for much of your overall experience will be dictated by the environment you choose.

kung fu studio

The Peaceful Dragon is so much more than just a kung fu studio.

At The Peaceful Dragon, you will find yourself in an immersive environment, where students and teachers strive to reach and maintain health and wellness.  We offer an array of martial arts courses to help you achieve your physical, mental, and spiritual goals.  What are some of the benefits of choosing our kung fu studio?

At the Peaceful Dragon, you are family.

By joining our martial arts school, you will become a part of our family.  At The Peaceful Dragon, we always strive to impress upon our students the importance of acceptance, encouragement, and loyalty.  You will always be met with respect and encouragement by our staff, as well as other members.  We foster an environment, where our students (family members) feel at home, at ease, and comfortable enough to receive mind, body, and spiritual offerings.  With our support, you will be relaxed and unafraid of becoming vulnerable.  You will be bold enough to try and fail and try again, because you will be accepted as you are, not judged for it.

kung fu studio Charlotte

Our martial arts class schedules are accommodating.

Life can be a whirlwind, personally and professionally.  We understand that our students cannot simply arrive at one or two statically-scheduled classes every week, week after week, year after year.  The Peaceful Dragon’s fluid class schedule will help you make martial arts a part of your regular routine, even if your calendar is ever-changing.  We offer classes seven days per week, at a variety of times, in four separate studio spaces.

Charlotte kung fu studio

Of course, we offer kung fu, but there is so much more.

At The Peaceful Dragon, you will find a robust offering of martial arts and yoga classes.  Our martial arts approach is steeped in the traditional teachings of Zen meditation, the Chinese philosophies of Confucianism and Taoism, the yoga sutras, and Tibetan tantric practices paired with physical exercise.  This means while you are improving your physical fitness and health, you will also be improving your mind and spirit.

Student Review: “After only a short time I have experienced the benefits of training here. Everyone has been helpful and welcoming to new students. The instructors are highly experienced in the arts they teach. The Peaceful Dragon offers much more than just a training studio. They are committed to multiple art forms and encourage good health and wellness. I look forward to continuing my training with everyone at the studio.”
-Brian P.

yoga studio

The Peaceful Dragon is led by experienced professional instructors.

Our martial arts classes are taught by instructors, who have dedicated their lives to the study and practices of martial arts, tai chi, Zen meditation, yoga, and much more.  Our Director and Head Instructor, Eric Sbarge brings more than 40 years’ training and experience to The Peaceful Dragon martial arts school, passing those attributes to the certified instructors at the school.  He is additionally versed in East Asian philosophies and cultures.  If you are in search of authentic, professional martial arts instruction in Charlotte, The Peaceful Dragon should be your choice.

Are you ready to embark on your own transformative journey with the best martial arts school in Charlotte?  Start today with a free semi-private introductory martial arts lesson and studio tour.  Call to schedule. 704-504-8866

The Best Martial Arts in Charlotte for Health and Wellness

For many, who are first beginning their martial arts journey, the motivation is led by a longing for physical improvement.  There are many physical benefits to making martial arts a regular part of your life.  Strength, balance, and weight loss are three attainable physical improvements.  But the physical practice transcends the body.

At The Peaceful Dragon, we embrace our students’ reasoning for becoming members of our Charlotte martial arts school.  There is no incorrect reason to begin caring for your physical body.  We encourage all our students to achieve their physical ideal, but there is so much more to receive from martial arts practices, and we endeavor to inspire our students to be receptive to those too!

martial arts Charlotte

Choose The Peaceful Dragon for the best martial arts in Charlotte.

Becoming a member of our Charlotte martial arts school will embolden you to make healthy your body and your mind.  Our Kung Fu offering will condition your body with fitness and coordination, but by embarking on this demanding journey, you will also gain mental focus and self-discipline.  The term “martial arts” likely calls to mind Kung Fu, Karate, and Tae Kwon Do to most newcomers.  While many martial arts facilities focus on body improvements, The Peaceful Dragon’s school is a marriage of physical, mental, and spiritual growth.  With proper training at our facility, it is impossible not to receive the benefits of true martial arts, transcending a physical workout to become a whole-being experience and a way of life.

Charlotte Martial ArtsYoga, Tai Chi, and Meditation

The Peaceful Dragon’s tai chi and yoga offerings will help you still your mind with movement.  When we still our bodies for Zen meditation, we might find it difficult to maintain meditative focus.  Yoga and tai chi are fantastic vehicles for attaining deep meditation by simply requiring intense focus on proper movements.  While seated meditation is a deeper experience, the moving meditation of yoga and tai chi can help you achieve better Zen or Transcendental meditation practices.

yoga martial arts in Charlotte

Further reading > Moving Towards Stillness

Health and Wellness Beyond the Martial Arts School

At The Peaceful Dragon, we strongly encourage our students to maintain a healthy mind-body-spirit connection outside our Charlotte martial arts studio.  By hosting classes and inclusive roundtable discussions about healthy eating, we offer ways to our students to weave health and wellness throughout their daily lives.  We also encourage tai chi, yoga, and meditation practices outside of our school.  These practices are easily taken home with our students, and they can be continued anywhere they travel.  It is important to us that our students carry with them the tools required to maintain a properly tuned and focused mind-body-spirit connection.

martial arts Charlotte NC

Are you ready to embark on your own transformative journey with the most renowned martial arts practice in Charlotte?  Allow our personal growth and improvement programs to bring your mind, body, and spirit together to health and wellness.  Start today with a free semi-private introductory martial arts lesson and school tour.  Call to schedule. 704-504-8866

Add Martial Arts Classes to Your Personal Transformation Tool Kit

Transformation is one of the most powerful forces in life. Humans have an amazing capability of deciding to make big change and succeeding. Whether you’re focused on a transformative journey for your mind, body, or spirit, martial arts can be a vehicle for a powerful shift that can change your life.

Physical Transformation

It is well known that martial arts classes are excellent forms of exercise. Martial arts can help you lose weight, combat chronic pain, strengthen your body, and improve flexibility. Through the tight-knit family-like environment at the Peaceful Dragon, members make friends for life. The like-minded focus on health allows everyone to feel supported throughout triumphs and failures to stay on a healthy path for their long-term physical well-being.

Transform Your Mind with Martial Arts Classes

martial arts classesWith the need for extreme focus, discipline, and perseverance through the challenge of our Kung Fu sash program, your brain improves skills that will benefit you throughout your life. While you’re focused on making precise movements, at precise speeds, and maintaining steady breathing in martial arts class, your mind is gaining strength too. These skills can help in a myriad of ways. Focus better at work. Be more mindful when spending time with loved ones. Stay determined and push through life’s challenges. Your brain is a muscle that needs practice too. Martial arts classes are a great way to flex that muscle.

Bonus: Martial arts is shown to help students better manage stress, anxiety, and anger – crucial improvements for transforming your mind.

Spiritual Renewal Through

At the Peaceful Dragon, we adhere to the traditional Kung Fu “three pillars.” The mind, body, and spirit are all connected and rely heavily on one another. We keep a focus on the spirit that is sometimes lost in other martial arts disciplines. With a focus on respecting life, and therefore preserving it, martial arts nurtures the spiritual tenant of caring for our life-giving planet and all it’s living things.

A person’s individual spirituality is their inner journey to finding their purpose and reason for being. When learning and practicing Kung Fu, a person is encouraged to show mercy, understanding, and compassion, knowing fully that during a conflict, their physical abilities are the last resort. Combined with meditation practice and our internal martial arts classes in Tai Chi, Palua, and Hsing-i, we help our students nurture all three pillars of their lives.

Whether you’re currently embarking on a transformative journey or you’re looking to motivate that desire, give martial arts classes a try. Our program can ignite a lifetime of continuous self-improvement. Start today with a free semi-private introductory lesson and tour. Call now to schedule. 704-504-8866

Reshape Your Body with Martial Arts Classes in Charlotte

For those who struggle through a variety of diets and workouts to achieve better health and weight loss, it can be a roller coaster. One of the easy pitfalls to tumble into is the desire for fast and easy results. It is when a person commits to a lifestyle change for better health that they can often achieve and maintain the related desired weight loss. Martial arts classes are a great way to work towards that commitment to a new lifestyle. Through transforming your body and mind, you can reshape your health and your life.

The Cumulative Benefits of Martial Arts Classes in Charlotte

martial arts classes in CharlotteGood health feeds good health. The cyclical and cumulative benefits of small improvements is how a person eventually achieves the desired results. The time it takes to reach goals, is when the habits are formed and cemented for maintaining good health long-term.

When you join a martial arts class at The Peaceful Dragon, you will initially feel the physical challenge and benefits. Martial arts is absolutely a workout and depending on your activity level before you start, you will feel that fact to varying degrees. The regular mindful action of coming to class will burn more calories than you did if you normally spent that time in a sedentary activity.

You’ll begin to lengthen and strengthen your body almost immediately. Through those immediate benefits, your body will begin to burn more fuel and burn it more efficiently. The more muscle you have, the more fuel your body needs to maintain everyday functions. With the exact same food intake, you will, over time achieve weight loss through the increased activity and the increased caloric needs of your body.

As you attend classes regularly, you will develop a habit of exercising. That exercise will continue to burn calories and your muscles will continue to strengthen and lengthen. Those continuous changes will cumulatively benefit your body. Not only will you lose weight, but you’ll also see your shape change. Your posture will improve. You’ll stand taller. Your midsection will become stronger and tighter. Even those whose main goal is not weight loss will see their body reshaped into a longer leaner form.

Connecting the Mind and Body Through Healthy Eating

Martial arts classes are a social activity. You will make new friends. You will become each other’s supporters and cheerleaders. The health-minded environment will provide peer motivation for making healthy decisions in your daily activities and your daily dietary choices. With the addition of special seminars about healthy eating held for The Peaceful Dragon Members, you will be armed with information about nutrition for a lifetime of healthy eating.

Reshape your diet. Reshape your daily activities. Reshape your mind. Reshape your body. Reshape your life. Choose The Peaceful Dragon’s martial arts classes in Charlotte to help you make a lifestyle change that will endure and help you get and stay healthy. Start today with a free introductory semi-private lesson and tour of the school. Call today at 704-504-8866 to schedule your visit.

How to Stay on a Healthy Track While Still Enjoying the Holidays with Family & Friends

The holidays are one of the most common times of year to fall out of healthy eating and fitness routines. From travel, big family meals, and altered schedules, sticking to the routine can be not only a huge challenge but sometimes completely impossible. And, to be honest, most of us want and could use the break from strict eating and regimented workouts. However, the more you indulge, the more challenging getting back on track can be.

So, while we mightily encourage you to enjoy a break, we have a few excellent tips for minimizing the “damage” and maximizing the chance you will resume your routines and healthy eating habits without delay.

Stay Active Throughout the Holidays

Don’t stop working out altogether over the holidays. If you can sneak in your regular workouts, do so as much as you can. If you truly are short on time, create a 10-15-minute workout you can do with just your bodyweight each morning. Think about your big muscle groups and big movements, the types of exercise your gym teacher used to make you do in school. Push-ups, jumping jacks, crunches, squats, and lunges will get the blood flowing, activate your muscles and burn some calories.

Pack Your Own Healthy Travel Snacks

Traveling can be stressful. Whether you are road-tripping or flying, you might be tempted to grab whatever is fast and handy at the airport terminal, or that has a drive-through lane. To help avoid urgent hunger and fast grabs of unhealthy eats, pack healthy snacks in your back. Favorite snack choices that travel easily and keep you satisfied: fruits like clementines, peaches, and apples, nuts like almonds, pistachios, and walnuts, celery or carrots with peanut butter or hummus, and yogurt.

Indulge in the Yummies, Slowly and Only Until Full

Over-indulging is usually the issue during the holidays. An easy and stress-free trick is to eat slowly and pay attention to the feeling of being satisfied. You don’t have to eat until a food coma is triggered. The slow eating will help you feel satisfied with less food, so take your time, chat with friends and family while you eat and savor every flavor of every bite.

Portion Control

If eating slow doesn’t work for you, or you want extra guidance, you can partake in simple portion control at each holiday meal.  We love how easy it is to use this hand guide to portion control. Use the guide to build a plate at each meal that has the right portion of each food type for you! One palm of protein, a cupped hand of pasta or fruit, a fist of starch, a fist of vegetables, and a thumb-size portion of fats. For men, you can double each of those portions if you are active.

Get Back to Your Routine and Regular Diet As Soon As Possible

We recommend you get right back to your typical healthy diet and workout routine at the earliest possible moment. Don’t wait until New Year’s Day. Eat right and work out between Christmas and New Year’s to make sure you don’t fall out of the routine long-term.

We wish you all a Happy Holiday Season!