Modern Era Warriors

08/23/2026

Ready, ready...

7 signs you are losing fat even if your scale is not moving:

1) Your waist is getting smaller, your belt moves to the next hole, your shirt fits better around the stomach, etc. Waist measurement is often more useful than a daily scale weight.

2) Your clothes fit differently. If lifting and eating protein, you may be losing fat and gaining muscle.

3) You wake up feeling better. Mor consistent sleep and nutrition can improve recovery.

4) Your afternoon energy is more stable. You only have one afternoon cup of coffee instead of 5, hahaha. Seriously fewer energy crashes mean your sleep, meals, and activity levels are becoming consistent.

5) Everyday movement feels easier. Groceries, kids, etc. is measurable progress.

6) Your face and upper body look leaner, shoulders and chest more defined, etc. Almost always before changes on that scale.

7) Your partner, friends, or coworkers may see the difference beforfe you. You see yourself every day, and they may not.

Train hard, train smart, train safe, train real, and train for life.

Coach Dennis Stoika

08/21/2026

LIVE PODCAST #50 with Kettlebell Transformation Co-Fouunders Grant Anderson & Sean Griffin

07/16/2026

Warriors:

Vitamin B12 is an essential nutrient that plays an important role in maintaining a healthy diet. Here's why:

1. Supports red blood cell production: Vitamin B12 helps your body produce red blood cells, which carry oxygen throughout your body. Without enough vitamin B12, your body can't produce enough healthy red blood cells, which can lead to anemia.

2. Supports neurological function: Vitamin B12 is important for maintaining healthy neurological function. It helps your body produce myelin, a fatty substance that covers and protects nerve fibers. Without enough vitamin B12, you may experience symptoms like numbness, tingling, and difficulty with balance and coordination.

3. Helps with energy production: Vitamin B12 plays a role in the metabolism of carbohydrates and fats, which are the body's main sources of energy. Without enough vitamin B12, you may feel fatigued and low on energy.

4. Supports immune function: Vitamin B12 is important for a healthy immune system. It helps your body produce white blood cells, which help fight off infections and disease.

So, how can you make sure you're getting enough vitamin B12 in your diet?

Here are some food sources that are high in vitamin B12:
Meat, poultry, and fish
Eggs and dairy products
Fortified cereals and plant-based milk alternatives

If you're concerned that you may not be getting enough vitamin B12 in your diet, talk to your healthcare provider. They can recommend a supplement or other strategies to help ensure that you're getting enough of this important nutrient.

Best regards,

Coach Dennis

Modern Era Warriors

Modern Era Warriors is your source for Self-Defense, Fi****ms, Fitness, and Nutrition. Our goal is to bring out your inner warrior and help you get fit! Join Now!

07/02/2026

Warriors:

Do you know about the importance of magnesium for your overall health and well-being? Magnesium is an essential mineral that plays a critical role in several bodily functions.

Here are some reasons why you should consider adding more magnesium to your diet:

1. Supports healthy bones: Magnesium is essential for bone health, as it helps regulate calcium levels in the body. Without enough magnesium, your bones may become weak and brittle.

2. Regulates blood sugar levels: Magnesium helps regulate insulin secretion, which is critical for maintaining healthy blood sugar levels. Inadequate magnesium levels can lead to insulin resistance, which can increase your risk of type 2 diabetes.

3. Helps with muscle and nerve function: Magnesium is essential for muscle and nerve function. It helps regulate muscle contractions and supports proper nerve transmission.

4. Supports heart health: Magnesium plays a vital role in maintaining a healthy heart. It helps regulate heart rhythm, supports healthy blood pressure levels, and helps prevent cardiovascular disease.

So, how can you add more magnesium to your diet?

Here are some magnesium-rich foods to include in your meals:
Dark leafy greens like spinach and kale
Nuts and seeds like almonds and pumpkin seeds
Legumes like black beans and lentils
Whole grains like brown rice and quinoa

If you're concerned that you may not be getting enough magnesium in your diet, consider taking a magnesium supplement. Talk to your healthcare provider about the right dosage for you.

Don't overlook the importance of magnesium for your health. By adding more magnesium-rich foods to your diet or taking a supplement, you can support your overall health and wellness.

Best regards,

Dennis

Modern Era Warriors

06/23/2026

Warriors:

You've probably heard about the importance of including omega-3 fatty acids in your diet, but do you know why they're so critical for your health? Omega-3s are essential fatty acids that play a vital role in several bodily functions.

Here's why you should consider adding more omega-3s to your diet:

1. Supports heart health: Omega-3s are well-known for their role in supporting heart health. They help reduce inflammation, lower triglyceride levels, and improve cholesterol levels, all of which can lower your risk of heart disease.

2. Supports brain health: Omega-3s are important for brain health, as they help support the structure and function of brain cells. They're also linked to improved mood and cognitive function.

3. Supports joint health: Omega-3s can help reduce inflammation in the body, which can help alleviate joint pain and stiffness.

4. Supports eye health: Omega-3s are important for maintaining eye health. They help protect against age-related macular degeneration and dry eye syndrome.

So, how can you add more omega-3s to your diet?

Here are some omega-3-rich foods to include in your meals:

Fatty fish like salmon, tuna, and sardines
Flaxseeds and chia seeds
Walnuts
Leafy green vegetables like spinach and kale

If you're concerned that you may not be getting enough omega-3s in your diet, consider taking a high-quality omega-3 supplement. Talk to your healthcare provider about the right dosage for you.

Don't overlook the importance of omega-3 fatty acids for your health. By adding more omega-3-rich foods to your diet or taking a supplement, you can support your overall health and wellness.

Best regards,

Dennis

Modern Era Warriors

06/17/2026

The power of groups and the power of shared experiences...

The time is NOW for deeper emotional connection, stronger social bonds, and a greater sense of belonging...

Are you ready?

As our teammates are assembling their own local chapters, groups, or tribes such as my own Modern Era Warriors we at Fudoshin HQ are seeking those looking for people who want to do hard great things together and people who want to share experiences of a lifetime together.

Interested?

Complete the survey below:

https://docs.google.com/forms/d/e/1FAIpQLSezz08K8HpttKKXVvwcWqXPPwNtIRqJpaON4plKbpu1jmRyPA/viewform

06/01/2026

Warriors:

Vitamin D is a crucial nutrient that plays a vital role in maintaining optimal health. It's important for several bodily functions, including bone health, immune function, and muscle function. However, despite its importance, many people don't get enough vitamin D.

Here's why you should make sure you're getting enough of this essential nutrient:

1. Supports bone health: Vitamin D helps your body absorb calcium, which is essential for maintaining strong bones. Without enough vitamin D, your body can't effectively absorb calcium, which can lead to weakened bones and an increased risk of fractures.

2. Supports immune function: Vitamin D is important for a healthy immune system. It helps regulate immune cell function and plays a role in protecting against infections and diseases.

3. Supports muscle function: Vitamin D is important for muscle function, as it helps regulate muscle contractions. Low levels of vitamin D have been linked to muscle weakness and an increased risk of falls in older adults.

So, how can you make sure you're getting enough vitamin D? Here are some tips:

1. Spend time outdoors: The sun is a natural source of vitamin D, and your body can make vitamin D when your skin is exposed to sunlight. Try to spend 10-15 minutes outside in the sun each day without sunscreen.

2. Eat vitamin D-rich foods: Some foods are naturally rich in vitamin D, including fatty fish like salmon, egg yolks, and fortified foods like milk and cereal.

3. Consider a supplement: If you're not getting enough vitamin D through sunlight and diet alone, consider taking a vitamin D supplement. Talk to your healthcare provider about the right dosage for you.

Don't overlook the importance of vitamin D for your health. By making sure you're getting enough of this essential nutrient, you can support your bone health, immune function, and muscle function, and enjoy better overall health and wellness.

Best regards,

Dennis

Modern Era Warriors is your source for Self-Defense, Fi****ms, Fitness, and Nutrition. Our goal is to bring out your inner warrior and help you get fit! Join Now!

05/29/2026

Modern Era Warrior Podcast with MovNat Founder Erwan Le Corre... Fitness beyond the gym! To view the full podcast visit our Modern Era Warriors YouTube channel or our online university at www.ModernEraWarriors.com

05/21/2026

Taking Massive Action:

Get passed the fear of judgement and other people’s opinions…

Take immediate action

Commit while you have the “BIG MO” - momentum

Get really clear / front sight focused

Let go of all decision making

Set goals then start knocking down the dominos

Coach Dennis

Modern Era Warriors is your source for Self-Defense, Fi****ms, Fitness, and Nutrition. Our goal is to bring out your inner warrior and help you get fit! Join Now!

05/19/2026

When it comes to weight loss, many people focus on their diet and exercise routine, but one factor that is often overlooked is caffeine consumption. While caffeine is a popular stimulant that can help boost energy and focus, it can also have an impact on weight loss.

Here's what you need to know about the impact of caffeine on weight loss:
1. Increases metabolism: Caffeine is a natural stimulant that can boost metabolism and increase energy expenditure. This means that it can help your body burn more calories, which can contribute to weight loss.

2. Suppresses appetite: Caffeine can also help suppress appetite and reduce cravings, making it easier to stick to a healthy eating plan and avoid overeating.

3. Can cause dehydration: While caffeine can have positive effects on weight loss, it's important to note that it can also cause dehydration. This can lead to water retention and bloating, which can make it difficult to see the full effects of weight loss.

So, how can you make sure you're using caffeine to your advantage when it comes to weight loss? Here are some tips:

1. Drink coffee in moderation: While coffee can be a great source of caffeine, it's important to consume it in moderation. Too much coffee can lead to dehydration and other negative side effects.

2. Choose other caffeine sources: If you're not a coffee drinker, there are other sources of caffeine that you can incorporate into your diet, such as tea, dark chocolate, and energy drinks.

3. Stay hydrated: To avoid the negative effects of caffeine, make sure you're staying hydrated by drinking plenty of water throughout the day.

By understanding the impact of caffeine on weight loss, you can use it to your advantage and support your weight loss journey. Just remember to consume it in moderation and stay hydrated to avoid any negative side effects.

Best regards,

Coach Dennis

Modern Era Warriors is your source for Self-Defense, Fi****ms, Fitness, and Nutrition. Our goal is to bring out your inner warrior and help you get fit! Join Now!