Shir Warr

Better Human Magazine is dedicated to helping athletes, fighters, boxers and martial artists improve their performance by providing education, tips and real stories from industry experts. We believe that the rules and disipline of training as an athlete can influence all aspects of life in a positive way – and make each one of us a better human.

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Keep your game sharp (and your guard up…!),

About Discipline

Shir Warr

The human mind is powerful. However, it is amazing how fast we can find creative excuses to refrain from utilizing its might. Discipline is the most important tool we use to control our inherent laziness and really, to complete any task in life—as simple as getting out of bed every morning.

If you really think about it, discipline is probably the most important tool (following curiosity, of course) the human race was given, and our evolution—both historically and in modern times—proves this beyond doubt. Discipline is what helps one focus on a task, whether it is mental or physical. It is the action of applying oneself to the process needed in order to achieve a goal.

The dictionary definition of discipline is as follows:

dis·ci·pline | noun
The practice of training people to obey rules or a code of behavior, using punishment to correct disobedience.

I like to look at discipline in a very different way: emotionally, discipline is similar to a hook. It is a little foreign object that irritates you; it isn’t quite a tasty morsel—in the back of your mind you know it isn’t a rewarding treat on its own. It is very easy to push this irritation away and keep doing what you’re doing. But if you apply a sliver of effort and nudge yourself to take the hook despite the irritation, you can change everything.  I feel that punishment isn’t necessary for the development of discipline. Instead, the hunger for change—or unhappiness with the current situation—will propel it, and rewards along the way will make it stronger.


Ingredients for well-cooked, long lasting discipline
1.5 cup hunger (or desire for change)
• 1 dash effort (to taste)
• Rewards for garnish

In martial arts, one’s personality might dictate the amounts of effort needed to “take the hook”: a timid personality in a fighter might mean that discipline is needed to put on a brave face in the ring, to hide your apprehension from your opponent. That timid fighter may have an easier time applying discipline into his/her training than into stepping into the ring. Another fighter might have a hard time making weight, and will need to apply discipline into refraining from certain foods, or into eating smaller amounts of food altogether. Some of us focus our discipline on getting the rest we need to keep training hard, and others focus it on the actual physical conditioning or on researching our opponents and our specific art—in other words, discipline is necessary when one has to accomplish something that does not come without effort.

Keep your game sharp (and your guard up),

Happy 2014!

Shir Warr

I hope everyone had a wonderful holiday season, and are ready to start the new year with a blast! To make it a great one, I’m going to give you a little gift. Each year, I program a new killer workout for my clients that’s based on “The 12 Days of Christmas” song—in other words, this is how the reps are performed:

1 | 2,1 | 3,2,1 | 4,3,2,1 | 5,4,3,2,1 | 6,5,4,3,2,1 | 7,6,5,4,3,2,1 | 8,7,6,5,4,3,2,1 | 9,8,7,6,5,4,3,2,1 | 10,9,8,7,6,5,4,3,2,1 | 11,10,9,8,7,6,5,4,3,2,1 | 12,11,10,9,8,7,6,5,4,3,2,1

This year, I’m giving you the actual workout I designed for myself. This means no mercy. no breaks. no ifs, no buts… and no coconuts! here it is. Match the number of the exercise with the reps above, and don’t forget to warm up first (note: I weigh about 112 lbs, and I am listing the weights I used—you will need to figure out your own weights, and remember you will be repping A LOT of times all together, so don’t overload):

  1. 100 m beer keg carry/run (I used a 50 lbs keg filled with water). If you don’t have a keg, pull a loaded sled backwards instead—I use 4 x 45 lbs plates.
  2. Stiff leg deadlifts (165 lbs)
  3. Hanging cleans (75 lbs)
  4. Burpees with a knee tuck in the air
  5. Weighted strict pullups (17 lbs)
  6. Handstand pushups
  7. Loaded pistol squats (7 reps each leg + 25 lbs Kettlebell, racked)
  8. Toes-to-bar (hanging high leg raises)
  9. Double Kettlebell push presses (35 lbs each bell)
  10. Turkish get-ups (10 reps each side, +25 lbs Kettlebell)
  11. Russian (up to shoulder height) Kettlebell Swings (70 lbs)
  12. Vertical Kettlebell snatches (12 reps each hand, 35 lbs)

You are allowed a 30-60 second rest period between each full round (as the rounds get longer, you’ll need more rest), but no breaks between the exercises within a round.

Keep your game sharp (and your guard up!),

Hackers and Lost Entries

Shir Warr

Hi All,

Recently, we’ve had an onslaught of hackers logging into our blog and posting ads of all sorts. Please accept our apologies for all those entries that had nothing to do with what we’re about. To add salt to our wounds, while cleaning up all these uninvited posts we’ve lost some of our entries as well, matter of fact—two years worth. Again, please accept our sincere apologies since there is no way to get these back…

Here’s to a fresh start in 2012; I’m looking forward to bringing you more, better articles, awesome tips and killer workouts this year.

Keep your game sharp (and your guard up),

Luis Bonnet

Spring is here and now is the time to work out hard. Now is the time when some people get that spring workout fever and decide they want to workout harder. Sometimes work and the rest of life can create a detour in your workout journey. If you are pressed for time, forget the hour and a half workout at the gym. A long workout is great if you have the time. When crunched for time try the Circuit below. It can be done in 25 minutes:

Read More


Neal Zephyrin

Part III

In the last and final addition of this series we will focus on a little known but widely influential martial art. African martial arts. The African continent is infinitely rich in history. It is not surprising that it boasts one of the oldest martial arts in existence. One of the earliest evidence of martial arts in Africa was discovered in the Beni Hasan tombs in ancient Egypt dating back 2040 and 1785 BCE. Archaeologists found paintings of fighters displaying fighting techniques such as punching, kicking, throwing, and locking of the opponents’ joints. (It is important to note that Egypt is in Africa and that many years of racia Read More

Holiday/New Year’s workout

Shir Konas

Being a “summer baby” and loving the outdoors, I feel that as the days become colder I tend to lose some of my otherwise abundant motivation to leave my cozy apartment and go push myself like I do on warmer, sunny days. It seems the only thing that really helps me survive those dark and blustery New York winters is the cheer of the holiday season. Read More


Shir Warr

Every year, around July, something starts to feel different at our Kung-Fu school. Students seem to be more focused; Teachers start talking about discipline and practice more than usual; everyone stays after class to get in more individual practice; people reflect on the past few months and look at their newly acquired techniques, specialties, weaknesses and strengths. Read More

Better Human, Crunch and Everlast!

Shir Konas

Every Thursday night I teach a classic boxing class at a NYC Crunch gym; That specific location is set up with an enormous boxing ring, surrounded by about seven heavy boxing bags, a speed bag, an uppercut bag and other fantastic equipment. The class is sponsored by Everlast and goes by the title “Everlast’s Art of Boxing”; It is structured to review basic technique in the ring, perform about 10 rounds on the bags, after which we come back into the ring for an intense conditioning circuit. Read More

Workout of the week

Shir Warr

Lately I’ve noticed that I am approaching another plateau in my resistance training routine. On the bright side, it’s a great thing, because it means I’m getting stronger and can move the weight around more easily. On the other hand, it also means it’s time to take a close look at what I’m doing, set new goals and go to work.

Read More

Using Weights to Improve Your Punch

Luis Bonnet

There are several ways to work on your punch. The basic way for any athlete to practice their punch is slow, with control. Building strength and control are vital for any fighting technique. Read More

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