How Earning Great Health is Like Earning a Blackbelt, Part 1

A message from Dr Tanya Gold, KMMA Blackbelt Leadership student:  

Congrats to all the Blackbelts and beyond, and to all those who earned their next belt. Krav camp rocked this year!

It was truly incredible to see Shihan Kyle fly through the air with his bow, and Sensei Sarah move the nunchuks like lightning.

As for Shihan Harley his sheer excellence with the sword was unparalleled. I felt like I was at a Cirque du Soleil show watching these incredible feats.

The advanced blackbelt speeches were awe inspiring, as were the talks from the other blackbelt candidates. Full of wisdom (and tears), they made me want to be a better person.

Remarkable that many of these future leaders are just still in school. I am excited to see what they will become.

Grandmaster Steve breeds a culture of excellence at KMMA. It’s in everything he does,just look at the student creed, and his leadership program. Currently he’s building a master’s program, whereby he’s leaving his legacy.

First you LEARN these principles, then you UNDERSTAND them, and then you LIVE by them.

It only makes sense to extend this to YOU and YOUR family’s health.

What’s more important than that? And is there any endpoint to getting healthier?

A healthy body and mind are NEEDED to do anything GREAT.

So, what does it take to earn Phenomenal Health?



It’s the same principles that Grandmaster Steve professes in his book, Developing Your Superpower: Meditations on Master Volume 1. These blackbelt foundational superpowers include:







In this blog, we will discuss the top 2.

Imagine Focusing on your health daily and prioritizing it. Doing one thing every day to improve your wellness! Yes, like showing up to Krav at least twice a week or eating one more vegetable. 😊

Respect your body. It’s the only one you have. What if you put garbage into your body MOST of the time (i.e., candy, soda, fast food). How does it react?

True when you are young, you may have reserve, but what happens to most people as they mature? They can gain weight, and get sick, and take longer to recover, or have more injuries. What habits are you building?

Instead, what if you put another fruit or vegetable in your body, or drank more water? How would your body feel?

Did you know, studies show only approximately 10% of Americans get even 5 servings of fruits/vegetables a day (the recommended guidelines are 8-10).

In an observational study published in Circulation external, adults who consumed five servings of fruits and vegetables each day were less likely to die early – specifically, they had a lower risk of overall death and from dying of cancer, cardiovascular disease, and respiratory disease. 

Are you up for a Challenge?

Eat 5 servings of a variety of whole vegetables a day for one week (nothing fried and nojuice). Each serving is ½ cup. Submit your 1st week by Oct 31st to be entered into a random drawing to win a $100 gift card.

If you want more of a challenge, then complete this for 30 days and submit that form by Nov 30th for a chance to win another $100 gift card.












Sweet potatoes



The 14 Most Nutrient-Dense Vegetables

1.Spinach. Most nutrient-dense vegetable.

8.Swiss chard

2. Carrots. Packed with vitamin A,





11.Red cabbage

5.Brussel sprouts

12.Sweet potatoes


13.Collard greens

7.Green peas




© Dr. Gold’s Optimal Living Institute, 2022. All rights reserved.


With warmest wishes, Dr. Gold 


Dr. Tanya Gold is a medical doctor and registered yoga teacher, who practices natural medicine and teaches yoga at the YMCA and online. She is the proud owner of Dr. Gold’s Optimal Living Institute and author of 7 Habits of Extremely Happy People. Dr. Gold has been in practice for over 20 years and is an expert in the field of natural hormones and holistic medicine. 


Upcoming Events with Dr. Gold’s Optimal Living Institute

Promo code: DGoli10 (for 10% off)


Empower YOUR Health!

  1. Patient focused – Dr. Gold is a compassionate listener and spends time with her patients (average appointment is 1 hour). Her goal is to treat the ROOT CAUSE of their problem(s) and get them well LONG TERM. Don’t take her word for it. Check out her testimonials on her website:
  2. Percentage of proceeds goes to Charity (Charities that have been donated to so far include Feeding America, UNICEF, The Alzheimer’s Foundation of America, The Crisis Center of Tampa Bay, The Humane Society, Big Brothers Big Sisters, Malala Fund (working for a world where all girls can learn and The Parkinson’s Foundation.)
  3. Environmentally conscious: Use real cups for water, plates and silverware and cloth napkins, all natural cleaning products and recycles (the office minimizes paper waste).
  1. Gold specializes in helping women over 40 to get stronger, healthier and happier. Often, they are busier than ever working, managing a household, being a caretaker, that their health needs get neglected. She helps them realize that to prioritize their own health, is to ensure that they can take better care of everyone else and feel so much Better!


Upcoming Events with Dr. Gold’s Optimal Living Institute



Prepare To Live; Empower To Lead!
Grand Master Stephen J. Del Castillo
Author, MBA & 7th Degree Blackbelt
Founder & Chief Master Instructor,
Krav Maga Martial Arts




About Grandmaster Stephen J. Del Castillo: Grandmaster Del Castillo is the founding Master Instructor of Krav Maga Martial Arts and has been empowering lives in Pasco and Hillsborough Counties since October of 2000. He is a 7th degree Blackbelt, MBA, author, mentor and success coach, a US Army Veteran and a proud father and grandfather. He is married to Ms. Barbara Del Castillo who helps him run the school. Grand Master Del Castillo began his training in the early 80’s and has high level blackbelts in Tae Kwon Do, Karate, Premier Martial Arts and Krav Maga Martial Arts as well as experience in kickboxing, Jeet Kune Do and Jiujitsu. He has high level instructor certifications from BBSI, IKMF, and KMG and has been featured in numerous Martial Arts publications and also Success magazine. He was a competitive sport karate and American Kickboxing instructor until he enlisted in the US Army where he served in the 82nd Airborne Division, where he won an Army Green to Gold scholarship and proceeded to ROTC and the University of Tampa. He was commissioned in 1992 and went on to serve in Germany with the 3rd Infantry Division and then in several other posts in the US until he left military service to pursue his dream of creating KMMA in 2000.

The Krav MagaMartial Arts Headquarters is in Lutz, FL at 1900 Land O’ Lakes Blvd., 33549. Krav Maga Martial Arts serves Lutz, Land O’ Lakes, Wesley Chapel, and surrounding areas.

See for more information and to order my book, Developing Your Superpower, Meditations on Mastery, Volume 1.

Also, check us out on Fun4TampaKids & on