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

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.

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

Youth Martial Arts Program

The Summer of Innovation is here! When you don’t Evolve you Dissolve! What you are doing today will soon be old news. Our goal with the Summer of Innovation Program is to help our students have an exciting summer of special events, great experiences and training sessions that will keep them motivated, improve their skills and create new friendships and memories that last forever! Below is an outline of our New Youth Martial Arts Program.

Basic Martial Arts
We start with Creating Champions from the inside.
Building confidence and learning Martial Arts basics
in small steps. Improving physical strength and becoming
champions.

Higher Level Training
We step up the training to a higher level program called the
LEADERSHIP Program. The students go up another level
and become martial arts athletes leaders in our community,
and champions in the game of life.

Character Development Program
Repetition of life skills in karate class, in the classroom, and at
home start to become a way of life.

The Black Belt Test
High performance martial arts techniques and a strong
character start to really develop to a high level. Students
turn into martial arts warriors. Fast, powerful, and confident
strong Black Belts.

Advanced Curriculum, Leading and Teaching
All Leadership students learn advanced techniques and begin
learning how to teach and lead others.

Coaches’ Day

Attention Parents:
Our Coaches’ Day hand target Seminar is the perfect opportunity to help your child learn and improve at home! We’ll coach you on how to be a great coach – and help improve your child’s focus, self-esteem, and concentration. Come learn to hold hand targets safely and have a great time in this fun event! Price includes the Seminar and a FREE hand target.

Limited Space Available!

*Ask about our Pre-Certified Training Equipment Special

Join my President’s Challenge Fitness Team

Mr. McNallan has just joined the President’s Challenge, and I’d like you to join him! What’s the President’s Challenge, you ask? It’s a great way for you to be active and have fun. You can choose from two free challenges that encourage you to track your physical activity for an opportunity to earn awards:

• The Presidential Active Lifestyle Award (PALA) challenge, which helps people make physical activity a part of their everyday lives
• Presidential Champions, which challenges you to be more active more often—the more active you are, the more points you’ll earn toward our awards

Join Mr. McNallan’s group, and we’ll help you stay motivated as you become more active. Here’s what you need to do:
• If you already have a President’s Challenge account, log in at http://www.presidentschallenge.org and look up our group in the activity tracker using the group number below.

• If you don’t have an account, create a free account at http://www.presidentschallenge.org/, choose which challenge you want to participate in, and look up our group in the activity tracker using the group number below.

Group Number: 98915
Group Name: ATA Branchburg – 5K Team

Once you join ATA Branchburg – 5K Team, you will be able to:
• Log your activities and earn points that will count toward our group’s total and will help you earn President’s Challenge awards
• See how you’re doing compared to other group members
• Interact with other members in our group forum
• Add a profile picture that will display in our group (or you can hide your information from other group members, if you prefer)
• Get even more motivated to be active!

See you soon!

American Gladiator Events Challenge (3.18.11)

Take the challenge! Compete in a variety of different events designed to challenge each gladiators strength and agility. Points are given at the end of each challenge to determine the winners of each event. Most of these battles are timed, while others are won simply by completing the challenge. Join us for a night to remember.

Date: Friday, March 18th
Time: 7pm – 9pm
Cost: $35 (Per Gladiator)

RSVP By: March 17th

ATA FIT Adults Bootcamp (1.28.11)

ATA FIT will take your level of fitness to a higher level. ATA FIT helps to combat the obesity problem in America today by readying your body for virtually any physical activity. Geared towards both children and adults

Basically the ATA FIT is a workout that readies your body for virtually any physical activity and can be geared toward anyone from pro athletes to non athletes. Most other training programs work on cardiovascular endurance and/or strength but ATA FIT develops flexibility, power, speed, coordination, agility, accuracy, and balance. With regards to cardiovascular endurance the workouts alternate between short bursts of exertion and rest.

ATA FIT now Powered by Warrior XFit.

When: Friday, January 28th
Where: ATA Martial Arts of Branchburg
Time: 7:30pm – 9:00pm
Cost: FREE For ALL Parents

Register Today!!
*Limited Spaces

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.