Personal Achievement Academy Lesson of the Week (Week #4)

MARTIAL ARTS ATHLETE
Check off the Champion for Life missions as you complete them each week.
MARTIAL ARTS ATHLETE
Check off the Champion for Life missions as you complete them each week.
TRAIN OUTSIDE
This is fun! When you get outside, it inspires your imagination, unleashes creativity, relieves stress, and allows you to enjoy the beautiful world around you. This is a fun way to practice your martial arts training. You can train in the backyard, at a park, at a friend’s house, or with your parents. Bruce Lee was famous for this. He trained in the sand, in streets, on dirt, logs, mats, in water, and anywhere else he could fi nd that was different. Training in different places makes it unusual and makes it fun – and of course, practicing makes you better. Getting outside opens your eyes to the world around you, beyond what you see through television, computers, and books.
Try this: Pick a few days to go outside and practice. Next, choose where you want to practice. Then, decide if you are going to practice by yourself, with some friends, or with your parents. Have fun!

WEEK 4 MISSIONS – TRAIN OUTSIDE
Check out CalorieKing.com to find out how many calories are in the snacks you eat.

#1 Practice any martial arts moves outside by yourself for 10 minutes.
#2 Do your homework outside for 10–15 minutes.
#3 Set up different stations around the yard and practice different exercise at each station.
#4 Practice for 10-15 minutes somewhere you have never been, like the park, beach,
mountains, family member’s or friend’s house.
#5 Do a workout with a friend or family member outside for 15 minutes.

Personal Achievement Academy Lesson of the Week (Week #3)

MARTIAL ARTS ATHLETE
Check off the Champion for Life missions as you complete them each week.
MARTIAL ARTS ATHLETE
Check off the Champion for Life missions as you complete them each week.
SNACK POWER
The most common snack times are between breakfast and lunch and then after school or work but before dinner. Snacks are a great way to get energy, fuel your body with nutrition, and start your metabolism to help you keep a healthy weight. Choose your snacks wisely, though. Poor choices can make you tired and sluggish, and if they have too many calories or are high in fat, they could make you gain unhealthy weight. Here is a list of different snacks and their approximate calories:

Gushers (1 pouch) 90 Ice Cream (4 oz – average all brands) 160 Candy Bar (average all brands) 200 (17 g sugar) M&Ms (1.5 oz – one serving) 210 Cookies (1 oz) 137 Twinkie (1.5 oz) 150 (19 g sugar)
Chips (1 oz) 150 (protein 2 g) French Fries (2.5 oz – small fry) 230 Cheesecakes (one slice) 630

Apple 55 Yogurt (4 oz) 63 Beef Jerky (1 oz) 115 (9 g protein) Mixed Nuts (1 oz – one serving) 170 Popcorn (1 oz) 110 Cottage Cheese (6.7 oz) 174 Half Turkey Sandwich 280
Granola Bar Nature Valley 110 (6 g sugar) Dried Fruit (1.5 oz – average) 129

WEEK 3 MISSIONS – SNACK POWER
Check out CalorieKing.com to find out how many calories are in the snacks you eat.

#1 Try a new healthful snack you have never tried before.
#2 Make a list of your 5 favorite healthful snacks.
#3 Share a healthful snack with a friend or family member.
#4 Choose a snack that you eat often and determine its calories.
#5 Take a healthful snack to school.

Personal Achievement Academy Lesson of the Week (Week #2)

MARTIAL ARTS ATHLETE
Check off the Champion for Life missions as you complete them each week.

ANAEROBIC VS. AEROBIC
Anaerobic exercises use resistance so you build more muscle. Push-ups, squats, weight lifting, sprinting, sit-ups, plyometric exercises, jumping, fast kicking, and striking are examples of anaerobic exercises. These exercises are fast and non-stop, so it is much harder to breathe. You need to stop, take breaks, and rest between exercises. These exercises build powerful muscles and bones.
Aerobic exercises like light sparring, practicing forms, fi tness kickboxing, jogging, swimming, running, bicycling, skating, fast walking, and jumping rope are a bit slower. You exercise at a pace allowing you to breathe more while doing them for longer periods. They will strengthen your heart and lungs, known as your cardiovascular and circulatory system. The benefi ts are a stronger heart and lungs and feeling less tired, sleeping better, living longer, and feeling healthier. These exercises reduce the risk of diabetes, high cholesterol, high blood pressure, anxiety, and depression.
In martial arts classes, you do both. You build strong muscles and bones with anaerobic exercises and make your heart and lungs stronger with aerobic exercises.

WEEK 2 MISSIONS – ANAEROBIC VS. AEROBIC
#1 Write down 5 aerobic and 5 anaerobic exercises that you know how to do.
#2 Try 5 aerobic and 5 anaerobic exercises that you know for 30 seconds each.
#3 Tell a friend, a family member, or a teacher the difference between anaerobic
and aerobic exercises.
#4 Get together with a friend or family member and practice 3 different aerobic and
anaerobic exercises for one minute each.
#5 Design a 10-minute aerobic or anaerobic circuit training workout.

Personal Achievement Academy Lesson of the Week (Week #1)

MARTIAL ARTS ATHLETE
Check off the Champion for Life missions as you complete them each week.
PRIVATE TRAINING
All professional athletes combine their normal workouts with private lessons from a trainer. Tiger Woods is considered one of the greatest golfers in the world and he has a private trainer teach him every day. If you enjoy something and want to become really good at it, try taking a private lesson to help you perfect your techniques. Private training doesn’t only mean that you need extra help, it is a great way to challenge yourself, progress faster, perfect your techniques, and help reach your goals. It’s also a sure way to help you become the best at your sport and give you the edge over other competitors.

WEEK 1 MISSIONS – PRIVATE TRAINING
#1 Schedule a private lesson to learn something you have always wanted to learn.
#2 Train and practice for at least 10 minutes with someone who is better than you.
#3 Ask a friend to teach you something you want to learn.
#4 Ask a family member to teach you something you want to learn.
#5 Take a seminar or special class (semi-private lesson) on a subject you want to learn

1 Day Camp (Rosh Hashanah School Closing)

During the School closing for Rosh Hashanah, ATA Branchburg is hosting a special HYPER Training Camp.
INNOVATE. You have no limits in life when you have new ideas. It is time to take your martial arts techniques to the next level.

Date: Thursday, September 29th
Time: 9am-3pm
*Early Drop Off 8:30am
Ages: 7yrs & Up (All Ranks)
Cost: $60 (Includes Camp + Lunch)

*HYPER ‘Innovation’ T-Shirts will also be available. Only $20

Broadsword Seminar

This Seminar is for ages 7yrs old & Up. All Ranks.

The Oh Sung Do or Broadsword is the newest Protech weapon. It is patterned after the Chinese broadsword and is used for slashing and chopping. The Oh Sung Do blade is moderately curved and single-edged. Its handle curves in the opposite direction as the blade to improve handling. In addition, colorful scarves are attached to the handle. In China most martial arts schools still train extensively with the Oh Sung Do, seeing it as a powerful conditioning tool and a versatile weapon, with self defense techniques transferable to similarly sized objects more commonly found in the modern world.

Date: Friday, September 23rd
Time: 6:45pm – 7:45pm
Cost: $56 (Includes Broadsword + Seminar)

*Attention all Black Belts, Leadership Students, and BBC members. Anyone ordering their Protech sword in August will receive a 10% discount. They are regularly priced at $56 plus tax. The Broadsword will be exclusively in taught September thru December.

The Success Course for A+ Grades

This Seminar is for ages 7yrs old & Up. Students can bring up to 2 Friends to this event.

The Success Course for A+ Grades is a fun interactive 60 minute workshop for parents and kids to attend. During the course attendees get tips for achieving success in school and in life while also learning important exercises and self defense techniques for a healthy lifestyle. Lessons Included In This Course:

How to Use Your Positive Attitude to Achieve Success in Life
Concentration Skills to Learn Faster and More Efficiently
8 Tips for Homework Improvement
7 Strategies for Better Testing Skills Exercising and Self Protection Skills to Build Strong Bodies, Self Esteem and Confidence
8 Ways to Improve Your Grades

Parents! Learn the Important Success Cycle to Raise Successful Children!

Date: Friday, September 16th
Time: 6:45pm – 7:45pm
Cost: Free to the community

Back To School Goal Setting Seminar

This Seminar is for ages 7yrs old & Up. Students can bring up to 2 Friends to this event.

What better way to start the School Year off right then by attending our ‘Back To School – Goal Setting Seminar’. In this 60 minute Seminar students will learn tips on, Improving Testing Skills, Shortening Homework Time, and become champions for life!. It is our educational goal this year for all of our students to have their best academic school year ever!

Date: Friday, September 9th
Time: 6:45pm – 7:45pm
Cost: Bring a Friend