2010 Fitness Goals

Every one of you should have these. Take personal responsibility for a higher level of fitness. Try doing this at home: see how many full sit ups you can do in a minute or how many you can do before you can’t continue; do the same for push ups (toes or knees – do your best). Do this exact same evaluation 2 -3 times a week. I guarantee you’ll feel positive results within a week or two. Try to keep this up for 30 days and hopefully you build some good habits with the routine.

Other things you can/should try: get 8 hours of sleep, drink more water and less soda, stay away from bizarre diets, and you must become more active! You cannot achieve a higher level of fitness without getting off the couch. Walk an hour, bike an hour, play basketball for an hour, train in your martial arts class for an hour, lift weights for an hour . . . get the picture?

15-20 minutes of exercise might be a popular idea or movement, however, it won’t get you the results you want. An hour of intense exertion several times (3-5) per week is what you want. Now before you get discouraged, just try one of these things. Perhaps you’ll try cutting out soda for a month. Perhaps you are going to try and do some sit ups and push ups. Just do something! We’re all capable of achieving great things, we just have to decide to do them. If you are not in a uniform yet, come see me and we’ll get you fixed up for classes, you’ll be glad you did, guaranteed.

Don’t forget to join us Saturday, January 30th 9am – 10am for our Adult Fitness Bootcamp.

ATA FITNESS: GETTING STARTED! Part 1

The American Taekwondo Association has made fitness a top priority in. To eat better, train harder and live healthier this year, take your cue from ATA and commit to a new you.

Nine Steps Toward HEALTHY EATING HABITS

Nothing is more discouraging than going on a diet. Plus, studies show that diets don’t really work. What’s important, they say, is to eat in a healthy way that supports an active lifestyle, like that of a martial artist or athlete. Follow these suggestions to improve your nutrition without going on a diet.

1. Eat the right amounts of vegetables. According to the Food Guide Pyramid for Children, kids under age 6 should have three servings of vegetables in a day. Kids over age 6 should have three-to-five servings of vegetables. Most vegetables are naturally low in fat and calories but high in nutrients that our body needs, including vitamins, fiber and potassium. According to the Harvard School of Public Health, eating your vegetables helps protect you against heart attacks and cancer, and even can help maintain your eyesight.

2. Eat the right amounts of fruits. According to the Food Guide Pyramid for Children, kids under age 6 should have two servings of fruits in a day. Kids over age 6 should have two-to-four servings of fruits. Fruits have many of the same nutrients as vegetables and also help satisfy that sweet tooth as a healthier alternative to candy. A serving of fruit is one piece, like a banana or an apple. (this sounds funny to me. Is it saying one serving of fruit is equal to one piece of candy?) Eating a banana after a Taekwondo workout can replenish the potassium your muscles use, helping you get ready for your next class.

3. Drink more fluids. Kidshealth.org reports that when you’re really thirsty, cold water is the number-one thirst-quencher. And there’s a reason your school cafeteria offers cartons of milk. Kids need calcium to grow strong bones, and milk is a great source of this mineral. How much do kids need? Aim for three cups of milk per day, or its equivalent. Mix it up by serving milk and some other calcium-rich dairy foods.

4. Cut back on fast food meals. Eating a cheeseburger and fries from time to time can fit into a healthy eating plan, but fast food meals for kids need to be monitored by a parent to prevent over-eating. A cheeseburger and fries do provide some nutrients, but by super-sizing the meal, a child can take in more than 1,000 calories in a sitting.

5. Snack throughout the day. It’s hard to believe, but eating more food that is good for your body will help you get fit quicker than if
you eat less food and walk around hungry. When your tummy is grumbling, instead of reaching for the chips or cookies, try crackers and cheese, popcorn, pretzels or yogurt.

6. Listen to your body. According to Kidshealth.org, people sometimes keep eating even when they’re full because they don’t pay attention to their bodies. Learn to tell when your stomach is full. Don’t rush through your meals–it can take 10 or 15 minutes for your stomach to register that you’re eating and that it’s getting full. Remember, that feeling of extreme fullness will slow you down and can lead to unhealthy weight gain.

7. Don’t skip breakfast. If you skip breakfast, you’re likely to become tired when your brain and body run low on fuel. Usually by mid-morning you are hungry and crabby, and a sour mood might make you more prone to unhealthy choices at lunch. Eating a good breakfast sets the tone for the rest of the day.

8. Take your vitamins. Supplements are not a substitute for good food, and they should never be used to justify a poor diet. If you’re not eating well, take steps to improve your eating habits, along with taking a supplement. According to WebMD.com, “Any generic type of children’s multivitamin (in chewable or liquid form) will do, unless your child has special needs.” Since your diet may not provide all of the nutrients you need, taking a daily vitamin is typically a good choice to fill the gap.

9. Give yourself a break. Being healthy doesn’t mean you can never have chocolate again! It’s important that you deal with cravings as you take steps toward fitness and still enjoy the foods you love. Feel free to have some birthday cake–just don’t have the biggest piece with the most icing. Don’t treat it as a reward but rather enjoy it as an indulgence. Just be sure your healthy habits aren’t forgotten.

What Parents Can Do?

Keep healthy food around the house. Being hungry is not a crime, but it’s what you and your child choose to fight that hunger that can create bad choices.

Find healthy foods you and your child like. To find out what food your child enjoys and is most likely to eat, ask him or her to “grade” the different choices, suggests WebMD.com. That gets your child involved in the process of making healthy choices he or she can live with. If your child doesn’t like broccoli, try green beans. Play with different recipes and find things that are tasty and healthy.

Don’t reward your child with food. Dessert shouldn’t be the reward after a healthy dinner. Instead, reward your child with playtime in the park or a similar activity that supports a healthy lifestyle.

5 Steps to starting a fitness program

In just about two or three weeks many of us will start making our new years resolutions to get in better shape. Have you lived up to those resolutions? Statistics show 88% of all people within the first month fail in achieving the fitness goals they make January 1st.

Starting a fitness program is the beginning to living a healthier lifestyle, but making the first step is often the most difficult. These 5 steps (with your doctor ‘ s approval to exercise) will enhance your well-being, reduce risk of chronic disease, improve balance and coordination, help lose weight, and increase your self-esteem.

They can also be used as a formula or process for you to start and adhere to a fitness program you look forward to doing everyday!
Step 1: Assess your fitness level

You probably have an idea of how fit you are; but assessing and recording baseline fitness scores will give you benchmarks to measure your progress. To assess your aerobic and muscular fitness, flexibility and body composition, record the following:

§ Your pulse rate before and after a one-mile jog

§ How long it takes you to jog one mile

§ How many push-ups you can do in one minute

§ Your waist circumference at the level of your belly button

§ Your weight

E-mail the results to info@atabranchburg.com.

Step 2: Understanding your fitness program

It ‘ s easy to say that you ‘ ll exercise every day, but you ‘ ll need a plan. That is why we created Warrior X-Fit. Warrior X-Fit is a unique conditioning program comprised of a series of dynamic exercises which combine to create a “workout of the day”. Each day of the month is assigned a specific “workout of the day” and consists of up to six exercises. These workouts were designed and constructed to recruit muscle fibers from the entire body, elicit a specific neuromuscular response, and be used by all types of users, from the professional athletes, to business executives, and stay-at-home parents. The design of the program and combination of exercises has led to the most comprehensive, effective internet based fitness program ever created, thus earning the moniker “The greatest workout in the world”.

§ Consider your fitness goals. Are you starting a fitness program to assist you with a specific sport or goal? Identifying clear goals can help you gauge your progress and keep you motivated. The unique combination of exercises and program design for Warrior X-Fit ensures you are doing the most effective, efficient workout for achieving your fitness goals.

§ Plan a logical progression of activity. If you ‘ re just beginning to exercise, start slowly with the two rounds of the super six. If you have an injury, make sure to use the exercise modifications to enable you to the do the exercise. As you continue to make progress, gradually increase the number of exercises until you are able to do all six exercises.

§ Think about how you ‘ ll build activity into your daily routine. Finding time to exercise can be a challenge. One of the benefits of the Warrior X-Fit program is both the Intro and Six Rounds of the Super Six are less than 20 minutes in duration. Also, if you do not like working out in-home, Warrior X-Fit has affiliate locations around the world to help you achieve your goals.

§ Utilize crosstraining to enhance existing activities. Another benefit of the Warrior X-Fit program is it enhances any sport, conditioning or weight loss program. Cross-training also reduces your chances of injuring or overusing one specific muscle or joint.

§ How many days a week? Warrior X-Fit recommends exercising a minimum of 4 times a week, but because how the program was designed, the workout can be done everyday.

§ Put it on paper. A written plan may encourage you to stay on track. Utilize the Warrior X-Fit journal (which can be purchased on-line or at an affiliate location) and website to keep you motivated, track your progress and monitor your fitness belt progressions.

Step 3: What equipment is required

The Warrior X-Fit program only uses bodyweight and resistance tubing (which is less than $20) for exercises. To get started you do not have to purchase expensive or ineffective equipment. (Also, utilizing only bodyweight and resistance tubing helps prevent stress on your bones and joints.)

Step 4: Get started

Now you ‘ re ready for action. As you begin your fitness program, keep these tips in mind:

§ As a new member of Warrior X-Fit just beginning a fitness program, Warrior X-Fit recommends beginning the program by doing the following:
1. Watch the instruction for the Workout of the Day
2. Do only the first two exercises for the workout
3. After registering on-line for free, record your output totals (the total # of reps performed for the exercises)
4. After 1 week, transition to doing the first 4 exercises
5. After another week do all six exercises

Please note:

- You should workout a minimum of 4 times a week
- Begin the program by adhering to the recommended reps for the white belt fitness level
- If you are not a beginner fitness level, begin the program by doing all six exercises

§ Be flexible. Incorporate the power stretching routines into your daily activities to help prevent injury, improve flexibility and as a meditative way to clear your mind

Step 5: Monitor your progress

Retake your personal fitness assessment one month after you started the program and e-mail it to training@warriorxfit.com. After receiving it, Warrior X-Fit will analyze and then inform you of the progress and success you have achieved.

Then once every 3 months, repeat the progress to continue to monitor and record your progress.

Starting an exercise program is an important decision. But it doesn ‘ t have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime. Start today by visiting www.warriorxfit.com.

If you like the Warrior X-Fit program, please show your support by referring our website to 3 friends

Warrior X-Fit

* Warrior – One who is engaged aggressively or energetically in a cause.
* X – A cross blend between multiple martial arts and fitness fundamentals
* Fit – In good physical condition; in good shape.

Engage aggressively and energetically in the cause to be in good physical condition and good shape.