For the rest of my life, I want to be fit. I want to be the grandpa that the kids can't keep up with. If I can stay away from injuries then I think I could do just that. Well, I feel like I'm already pretty fit but I want to keep challenging myself with new things. A lot of people just want to get in shape or make a little change to help them become a little healthier.
With our ATA fitness challenge, it seems like a no-brainer to just look at the foods you eat and make sure you get enough of what you need. I read a beach-body newsletter that listed a bunch of foods that they say can make you smarter. Well, at least it's a tasty way to change up your diet! The real challenge, is how to put these "smart foods" into recipes that kids will like... be creative, go for it!
I already have 3 of my favorite ingredients on the list: Spinach, Oatmeal, and Eggs. In fact, my favorite breakfast that I've ever had was: 1) A 3-egg omelet with spinach, onions, and tomatoes in it and 2) 1 cup of oatmeal with brown sugar and pomegranate seeds mixed it, strawberries and french vanilla yogurt on top with cinnamon sprinkled on top of it
Check out the article by clicking here --> Smart Foods Newsletter!
Also, RSVP for our END OF THE YEAR WORKOUT tomorrow at Noon. You can say you're coming on Facebook, comment on this post, or email me! Facebook Event - End of the Year Workout
Thursday, December 30, 2010
Tuesday, December 28, 2010
30 Day Challenge and the End of the Year Workout!
Not to keep talking about the same thing but... we have the 30 day fitness challenge and why haven't you commited yet?? It's not THAT hard to change a few things about your diet, lifestyle, and exercise habits, is it? Whether you want to get a good workout or have a good jump-off point for your 30-day challenge, the End of the Year workout is an awesome time.
Bring your friends, family members, and people you just met to ATA Elkton for the most fun workout for your family all year! This buddy-style class will be so awesome, you will be talking about it until 2011! We're going to have a one-hour class that is a low-intensity, fun workout. We'll do kickboxing drills, body weight exercises that everyone can do, and self defense skills! Participants in the past have said this was one of the best ways to kick off their New Years Eve celebration!
I know, I know, it's a blog and I'm supposed to say something to make you cry or think, but sometimes actions are louder than words. So here is my imaginary punch-in-the-arm to you saying, "Come work out with us, what are you waiting for!?" RSVP NOW!
P.S. It's free for the community, just RSVP
Bring your friends, family members, and people you just met to ATA Elkton for the most fun workout for your family all year! This buddy-style class will be so awesome, you will be talking about it until 2011! We're going to have a one-hour class that is a low-intensity, fun workout. We'll do kickboxing drills, body weight exercises that everyone can do, and self defense skills! Participants in the past have said this was one of the best ways to kick off their New Years Eve celebration!
I know, I know, it's a blog and I'm supposed to say something to make you cry or think, but sometimes actions are louder than words. So here is my imaginary punch-in-the-arm to you saying, "Come work out with us, what are you waiting for!?" RSVP NOW!
P.S. It's free for the community, just RSVP
Wednesday, December 22, 2010
Passion - Why I do it
I want to tell you about my best friend for 12 years. I'm an only child and he's the brother I never had. It was an awesome friendship, "Hey man, I gotta go to pay my insurance, wanna come?" "Yeah, I'll be ready in 15 minutes." We did everything together. On his birthday, my mom include him in our big family dinner. When I could drive we would go out to eat for his birthday. We didn't have any bills so we could go anywhere we wanted. When we turned 21, we would go out to eat and then have drinks afterwards.
When I graduated, I dug in deep to martial arts. I eat, slept, and breathed martial arts. Everything martial arts. Even though we were both busy with our lives, we still tried to get together when we could. It wasn't as much as when we were in school but it was always fun. My mom would still include him in our family birthday dinners and we would still go out for his birthday. I wouldn't talk to him for months and then out of the blue I'd get a phone call and it would be like there had been no time lost.
Last year was awesome. After I finished working out at the school, we went to dinner then went to a bar in Elkton. It was a really fun time, we signed up to sing karaoke but the machine broke. The DJ put on a Jay-Z song and we both jumped on stage and started singing it without the karaoke machine telling the words. After that, we went to Denny's, ate and hung out til about 3am.
This summer, I lost my best friend Jake to a drug overdose. His family found him in his basement. When Sam called me at the school, I was shocked and thought it was a joke. She was freaking out and neither one of us knew what to do, who to call. His viewing was one of the toughest times in my life. Sometimes I leave the school and it still feels like a "should call Jake tonight" night. Today is his birthday and I am going to stay busy, get work done, and at the end of the night go have one shot of Jack Daniels like we've done for the last 4 years.
This makes me think about why I teach martial arts. It was there when I needed it and I would work out when I needed to get through a tough time. Not only is it there but it taught me the no-quit attitude - I have to succeed. I have to make all of this work. I have to do it for Jake and everyone else that believes or believed in me and for everyone that's counting on me. I'm also going to do it for the ones that told me not to become the owner of a martial arts school and I should focus on something else, because we know that success shall be the best revenge.
So this one is for you Jake - this kick, this punch, this block, this class, this cycle, this year,
When I graduated, I dug in deep to martial arts. I eat, slept, and breathed martial arts. Everything martial arts. Even though we were both busy with our lives, we still tried to get together when we could. It wasn't as much as when we were in school but it was always fun. My mom would still include him in our family birthday dinners and we would still go out for his birthday. I wouldn't talk to him for months and then out of the blue I'd get a phone call and it would be like there had been no time lost.
Last year was awesome. After I finished working out at the school, we went to dinner then went to a bar in Elkton. It was a really fun time, we signed up to sing karaoke but the machine broke. The DJ put on a Jay-Z song and we both jumped on stage and started singing it without the karaoke machine telling the words. After that, we went to Denny's, ate and hung out til about 3am.
This summer, I lost my best friend Jake to a drug overdose. His family found him in his basement. When Sam called me at the school, I was shocked and thought it was a joke. She was freaking out and neither one of us knew what to do, who to call. His viewing was one of the toughest times in my life. Sometimes I leave the school and it still feels like a "should call Jake tonight" night. Today is his birthday and I am going to stay busy, get work done, and at the end of the night go have one shot of Jack Daniels like we've done for the last 4 years.
This makes me think about why I teach martial arts. It was there when I needed it and I would work out when I needed to get through a tough time. Not only is it there but it taught me the no-quit attitude - I have to succeed. I have to make all of this work. I have to do it for Jake and everyone else that believes or believed in me and for everyone that's counting on me. I'm also going to do it for the ones that told me not to become the owner of a martial arts school and I should focus on something else, because we know that success shall be the best revenge.
Tuesday, December 14, 2010
The 30 Day Challenge!
At ATA Martial Arts, we feel that fitness should be a way of life. We want to encourage a lifestyle that promotes good health and longevity. Our program will implement strategies on improving diet, lifestyle, and exercise. Here is your 30 day mission:
Diet: 1) Eat 5 fruits or vegetables, each one a different color per day. 2) Make 30% of your produce ORGANIC and/or LOCAL (grown within 100 miles). 3) Eat at least 3 balanced meals a day. 4) Drink no more than two 8 oz servings of coffee or soda per day (EVEN IF ITS DIET)
Lifestyle: 1) Sleep between 6 and 8 hours per day (naps are awesome!). 2) Watch no more than 2 hours of TV per day (including video games).
Exercise: 1) Exercise at least 3 days per week. 2) Stretch for 10 minutes once a day (best if done after a workout or walk).
Are you ready for the challenge? Anyone who commits to this 30-Day challenge will also get to take ATAfit class for free for a month (from when you start your challenge).
Diet: 1) Eat 5 fruits or vegetables, each one a different color per day. 2) Make 30% of your produce ORGANIC and/or LOCAL (grown within 100 miles). 3) Eat at least 3 balanced meals a day. 4) Drink no more than two 8 oz servings of coffee or soda per day (EVEN IF ITS DIET)
Lifestyle: 1) Sleep between 6 and 8 hours per day (naps are awesome!). 2) Watch no more than 2 hours of TV per day (including video games).
Exercise: 1) Exercise at least 3 days per week. 2) Stretch for 10 minutes once a day (best if done after a workout or walk).
Are you ready for the challenge? Anyone who commits to this 30-Day challenge will also get to take ATAfit class for free for a month (from when you start your challenge).
Thursday, December 9, 2010
It's Winter... uhg!
I hate when the weather changes! I feel all down and slow and not like myself. I lose my temper faster and I think my creativity goes with it. I researched today some things that will help to make the winter much happier for continued exercise and fitness.
This blog entry is about how you can fight SAD (Seasonal Affective Disorder), which is pretty cool. It just helps you function better when you don't get to see sunshine as much.
SAD Article
This next one is about what to eat after you work out. It's pretty cool because it kind of ties in with the last entry to make sure we are all reaching our goals during the year end/ beginning.
Post Exercise Fuel Article
My tips for all of these are: try to take advantage of the classes at noon when the sun is super bright and the classes on Saturday too. That way you aren't always working out in the dark and in artificial light!
This blog entry is about how you can fight SAD (Seasonal Affective Disorder), which is pretty cool. It just helps you function better when you don't get to see sunshine as much.
SAD Article
This next one is about what to eat after you work out. It's pretty cool because it kind of ties in with the last entry to make sure we are all reaching our goals during the year end/ beginning.
Post Exercise Fuel Article
My tips for all of these are: try to take advantage of the classes at noon when the sun is super bright and the classes on Saturday too. That way you aren't always working out in the dark and in artificial light!
Tuesday, December 7, 2010
Marketing for the Bully Defense Seminar
Today I spent about 4 hours working on the press release and sending it out to every media entity I could. We are on a bunch of websites, I sent it to the newspapers nearby, and to some radio stations too. I'm really happy to teach this one because I feel like if kids are taught the skills necessary and words to say in a bully encounter, they will be stronger people. They will be able to have more courage at school to stand up for themselves, raise their hand when a teacher asks a question, and tons of other things.
My goal is to have as many people attend the seminar as possible, but it's really challenging. A lot of people may not have a current bully issue but having these skills will help kids deal with it if it ever does. For most of us, bullying happens at one time or another in our lives. Sometimes it happens when you're really young, a teen, or even an adult.
Anyone who's coming to the seminar, make sure you invite your friends or bring one of your friend's children with you. Our limit is 50 kids so we need to get RSVPs quick! We'll have some pics and updates for it as soon as we're done on Saturday afternoon!
My goal is to have as many people attend the seminar as possible, but it's really challenging. A lot of people may not have a current bully issue but having these skills will help kids deal with it if it ever does. For most of us, bullying happens at one time or another in our lives. Sometimes it happens when you're really young, a teen, or even an adult.
Anyone who's coming to the seminar, make sure you invite your friends or bring one of your friend's children with you. Our limit is 50 kids so we need to get RSVPs quick! We'll have some pics and updates for it as soon as we're done on Saturday afternoon!
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