Kid Power Health & Fitness Workshop

THE CHALLENGE
The US government has declared obesity a national epidemic. Nearly one in three children in America are overweight or obese. During the past three decades, childhood obesity rates in America have tripled. It is considered to be the number one cause of disease and death in the United States. It is linked to developing depression and low self-esteem in children. Obese children have a 70% chance of remaining obese even in their adulthood.
One third of all children born this decade will suffer from chronic obesity-related health problems like:
Heart Disease, Type-2 Diabetes, High Blood Pressure, Cancer, Strokes, Sleep Apnea, Asthma and more…
The annual cost to society for obesity is estimated at nearly 100 Billion dollars!

THE ANSWER
Kids Need Motivated, Educated and Inspired The primary cause for obesity is the imbalance between calorie intake and calories expended. One in five school age kids eat up to 6 snacks adding up to 1,500 empty calories per day. Portions and beverage sizes are up 2 to 5 times and meals average 31% more calories. With proper education and motivation we can help inspire the youth to improve their habits.

KID POWER HEALTH AND FITNESS WORKSHOP
The Personal Achievement Academy Kid Power Health and Fitness 60 minute workshop is a fun and interactive class for kids and parents.
Attendees are educated on:
Fun Fitness Activities and Powerful Exercises Health and Nutrition The Mental Strategies to be Successful Attendees are positively encouraged to become fit and eat healthier in a cool and fun way.
BEING HEALTHY AND FIT IS COOL!

Register Today! **Spaces Are Limited**

Date: Saturday, January 28th
Time: 12:30pm-1:30pm
$100 Value Free!!

New Member Pizza Party

ATA Martial Arts of Branchburg invites all new members who joined this month and last to attend a special Pizza Party. Come learn more about our school, meet new members, and have some free pizza…ATA Style! This party includes an exciting martial arts class, board breaking, games, and pizza! Students are allowed to bring up to 2 friends. Register Today! **Spaces Are Limited**

Date: Friday, January 27th
Time: 7:15pm-8:15pm
Bring Friends & Family

Ssahng Nat (Kama) Seminar

One of the newest weapons offered by the Protech Training System is the Ssahng Nat. The Protech system is based on centuries-old martial arts techniques, adjusted for effectiveness through the knowledge provided by modern day science and advanced teaching principles. This type of training will provide a more extensive martial arts knowledge, increase one’s self-defense skills, build upper body strength, and improve eye-hand coordination. This weapon is used as a double and features the durable red foam with a unique blue dragon design. The blade is made of grey plastic to reduce injury while practicing. Register Today! **Spaces Are Limited**

Date: Friday, January 20th
Time: 7:15pm-8:15pm
Cost: $60 (Includes Pair of Kamas & Seminar)

MLK Day Camp

Get ready to have fun learning the newest kicks, combinations, Jumpkick gymnastics skills and forms from Hyper pro Marc Canonizado. In addition you will also learn what it takes to become the next Hyper-formance Athlete in life through mastering Dedication! You don’t want to miss this camp! During the School closing for Martin Luther King Day, we will be hosting a special HYPER Training Camp. Where’s the best place to be during your day off from school…ATA Branchburg!!

Date: Monday, January 16th
Time: 9am-3pm
*Early Drop Off 8:30am
Ages: 7yrs & Up (All Ranks)
Cost: $50

*HYPER ‘Dedication’ T-Shirts will also be available. Only $20
*HYPER ‘Dedication’ DVDs will also be available. Only $20 (Order both and receive $5 off)

6 Steps to Kids Fitness

Thanks to a fast food/soda pop diet and the attractions of the TV, childhood obesity has reached epidemic proportions.

“It’s not unusual to see a 12–year–old weighing 250 pounds,” says Christiane Wert, M.P.H., R.D., program director for KidShape, a Los Angeles weight management program for children.

Overweight kids are targets for other kids’ barbs, which can leave emotional scars, but there are more immediate physical concerns – high blood pressure, cholesterol and increased risk of heart disease. Excessive weight also exacerbates asthma, contributes to orthopedic problems like hip displacement and knee fractures, and may lead to early menstruation in pre–teen girls, a risk factor for breast cancer.

The problems are all preventable, Wert says, if children slim down by eating nutritious food and getting more physically active. It’s not just a matter of cutting calories, which tends to deplete muscle mass along with fat; this kind of “dieting” not only weakens children, but ultimately slows down fat metabolism.

In contrast, exercise boosts metabolism on a 24–hour basis. When kids are regularly active, their bodies burn more calories even when they’re sitting around watching Xena.

Here are some of Wert’s ideas for enticing even the most sedentary kids to get physical:

Make exercise fun.

“Think of activities that kids enjoy and that they’ll succeed at,” advises Wert. “If you pick an activity that’s too difficult for them to master, they’ll feel like failures and won’t want to keep doing it.” Ice skating, inline skating, or skiing, for example, may be great for some, but too complex for others. Consider snowshoeing, a bike ride, a martial arts class, or even something as simple as a hike through the park or a brisk walk at your favorite shopping center. Better yet: Ask your kids what they might like to try.

The family that plays together…

Parents (and siblings) should get on board with the new exercise program. The more family members who get enthusiastically involved, the better. “If parents see exercise as a chore, kids will sense that and won’t want to do it,” notes Wert. Instead, form Team Family so that the child doesn’t feel singled out or punished for being overweight. When was the last time you did something fun and active with your children?

Reward effort.

Set up a point system for exercise. For instance, keep track of everyone’s exercise feats with a chart on the refrigerator. Don’t make it a competition, but reward the whole group’s accomplishment. When everyone has done three exercise activities a week, say, celebrate by doing something special. But never use high–calorie sweets or fatty foods as a reward, Wert cautions; it sends the wrong message. “Food is something to nourish the body, not a reward or punishment,” she states firmly: “If at the end of a week of healthful eating, you reward your child with an ice cream sundae, it will seem more desirable than the healthful food. The child may become consumed thinking about it.”

Instead of food, try tickets to a sporting event, the theater, a concert or the movies. Girls might like a massage or facial at a day spa. Or splurge on athletic equipment like skates, mountain bikes, a gym membership, even something as simple as a jump rope or wacky exercise video.

Circuit–train at home.

Who needs a fancy home gym when you’ve got stairs, living room furniture and canned goods? Using everyday items as exercise tools makes for creative fun. Wert suggests establishing workout stations throughout the house for specific exercises. Do as much as you can at one spot in two or three minutes, then move on to the next station.

Jog five or six times up and down the stairs in the allotted time, move on to crunches with your legs up on the couch, then hustle to the kitchen to curl two 10–oz. cans of tomatoes or water bottles. Finish the routine by jumping rope on the porch. Do the circuit several times. Make it more fun by blasting your kids’ favorite music.

Dance!
Turn your living room into a disco. Pump up the volume, and shake it. Sure, it’s high on the corniness meter, but it can also be a lot of goofy fun.

Play schoolyard games.

Tag, touch football and capture the flag are aerobic outdoor games that everyone can play. Invite other families on your block to join in, and it becomes a big social event –– not like exercise at all. When they’re having fun, kids barely notice the huffing and puffing.

When the weather is nasty, a great indoor option is crab soccer. Get down crab–like, scuttling on your hands and feet to move a soft Nerf ball from one end of the family or rumpus room to the other. Just be sure to clear away anything breakable before you start.

Buiding Confident Kids

It takes confidence to be a kid. Whether going to a new school or stepping up to bat for the first time, kids face a lot of uncharted territory.

Naturally, parents want to instill a can-do attitude in their kids so that they’ll bravely take on new challenges and, over time, believe in themselves. While each child is a little different, parents can follow some general guidelines to build kids’ confidence.

Self–confidence rises out of a sense of competence. In other words, kids develop confidence not because parents tell them they’re great, but because of their achievements, big and small. Sure, it’s good to hear encouraging words from mom and dad. But words of praise mean more when they refer to a child’s specific efforts or new abilities.

When kids achieve something, whether it’s brushing their own teeth or riding a bike, they get a sense of themselves as able and capable, and tap into that high–octane fuel of confidence.

Building self–confidence can begin very early. When babies learn to turn the pages of a book or toddlers learn to walk, they are getting the idea “I can do it!” With each new skill and milestone, kids can develop increasing confidence.

Parents can help by giving kids lots of opportunities to practice and master their skills, letting kids make mistakes and being there to boost their spirits so they keep trying. Respond with interest and excitement when kids show off a new skill, and reward them with praise when they achieve a goal or make a good effort.

With plentiful opportunities, good instruction, and lots of patience from parents, kids can master basic skills – like tying their shoes and making the bed. Then, when other important challenges present themselves, kids can approach them knowing that they have already been successful in other areas.

Stay on the Sidelines

Of course, supervision is important to ensure that kids stay safe. But to help them really learn a new skill, it’s also important not to hover. Give kids the opportunity to try something new, make mistakes, and learn from them.

For instance, if your son wants to learn how to make a peanut butter sandwich, demonstrate, set up the ingredients, and let him give it a try. Will he make a bit of a mess? Almost certainly. But don’t swoop in the second some jelly hits the countertop. In fact, avoid any criticism that could discourage him from trying again. If you step in to finish the sandwich, your son will think, “Oh well, I guess I can’t make sandwiches.” But if you have patience for the mess and the time it takes to learn, the payoff will be real. Someday soon he’ll be able to say, “I’m hungry for lunch, so I’m going to make my own sandwich.” You might even reply, “Great, can you make me one, too?” What a clear sign of your faith in his abilities!

Offer Encouragement and Praise

Sometimes, it won’t be you swooping in when your child falters, but your child giving up. Help by encouraging persistence in the midst of frustration. By trying again, kids learn that obstacles can be overcome.

Once kids reach a goal, you’ll want to praise not only the end result but also their willingness to stick with it. For instance, after your son has mastered making that peanut butter sandwich you might show your confidence by saying, “Next time, want to learn how to crack an egg?” Sandwich fixing and egg cracking might not seem like huge achievements, but they’re important steps in the right direction – toward your child’s independence.

Throughout childhood, parents have chances to prepare kids to take care of themselves. Sure, it’s great to feel needed, but as kids steadily gain confidence and independence, their relationship with you can be even richer. You can be bonded, not just by dependence, but also by love and shared pride in all they’ve achieved. Eventually, your grown–up kids just might say thanks for how prepared they feel for the road ahead – a road they can take with confidence.

Halloween Party

Join us for a Spooktacular time at our 3rd Annual In-School Tournament Halloween Party. Saturday, October 22nd 1pm-2pm. Events include:

Halloween Parade
Pumpkin Decorating/Pumpkin Carvings Contest
‘Goals’ Character Development Lesson
Pizza Party
Costume Contest

In-School Halloween Tournament

ATA Branchburg In-School Halloween Tournament
Friday, & Saturday, October 21st & 22nd 2011

Dear ATA Branchburg members, families, and friends:

We are very excited to bring to you our 3rd annual Halloween Tournament. This years tournament will be held at ATA Martial Arts of Branchburg. There will be “introduction to competition” for Tiny Tigers. All Tigers will receive an award for their best efforts. Traditional competition will be held for Karate For Kids, Teens and Adults in forms, sparring, and weapons divisions. This years awards are one of a kind custom medals. And as always we highly encourage everyone to wear their customs to the competition.

We have planned lots of exciting entertainment on and off the competition floor. We encourage everyone to bring their friends and family members and we will make it a fun filled day for competitors and visitors alike. If there is anything my staff or I can do to provide you with further information, please do not hesutate to contact us at:

908.541.9800
or via e-mail at
Info@ATABranchburg.com

Keep training hard,

Tournament Host
Mr. Cory McNallan
4th Degree Black Belt

*Schedule Of Events

Friday, October 21st

6:30pm – Black Belts
Traditional Forms & Sparring

7:30pm – Black Belts
Weapons Division

Saturday, October 22nd

9:30am – Tiny Tigers

10:00am – ATAFIT
Family Fitness Class

10:30am – Camo-Red/Black
K4K
Traditional Forms & Sparring

11:30am – Beginners
K4K
Traditional Forms & One-Sparring

1:00pm – Halloween Party

2:00pm – Bow Out

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.

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