Something about Respect

Recently, I visited a gym that had a very unique policy.  As we walked by the over 50 pieces of cardio equipment, the sales person said that this is a judgement free zone - "members can relax, get in shape, and have fun without being subjected to the hard-core, look-at-me attitude that exists in too many gyms."  After that, we got a tour of the strength training equipment in the back.  There were machines that you push, pull, sit on and kick your legs up and back, and a bunch of other things.  There were free weights and something called a Smith Machine (it's like a barbell machine that actually guides your movement instead of being free).  On the wall was a big alarm that said it will go off - light up and make a loud sound - if someone acts a certain way.  Specifically, if a person grunts, drops weights, or judges other people

After studying fitness and training in strength, cardio, and martial arts over the past 10 years, I've created a plan-of-action for myself that I share with everyone that trains with me. 

My philosophy on training: 

• When it comes to training in a gym, there is no "relax."  You should go in, get busy, then leave.
• There is nowhere in the entire universe that is "judgement free."  You will be judged your whole life on everything you do.  You may not hear what other people are saying about you, but trust that your every action will be judged.  The way you handle criticism and compliments is a true test of your character. So what would you rather be judged on - not trying hard or watching others work out or being the hardest working one in the gym?
• As far as the person that grunts, drops weights, or judges other people in a way that others are embarrassed or creeped out, that stems from the other person's insecurities.  When someone grunts loud on every exercise, they are usually looking for attention.  When you judge and criticize other people, it is usually because you're insecure about yourself.  You will notice people that are nice, outgoing, and friendly, usually are secure about the way they look and feel good about themselves.  So the grunter, weight dropping, judger is just a person that shows a lot of disrespect for the people near him/ her.
• To really become the strongest version of yourself, you have to come out of your comfort zone.  Train with people that are better than you and develop a vision of how you want to look and feel a year from now.  Let others set the example for you until you reach your goal fitness level!

To finish this, I feel like having an alarm for a "lunk" is a passive-aggressive way to solve a problem that is caused by a tiny minority of people showing disrespect in a gym.  Let's show more respect to each other like this:

• Be aware of others' personal space 
• Don't stare at someone unless you are going to say, "Hi!"
• If you feel someone disrespects you, speak your mind in a respectful way to tell them how you feel and a solution to the problem - if that offends them, then welcome them to the club!

Instead of joining a "beginner's gym" or a gym that brags that you will get results there, just come and take ATAfit.  The class is to-the-point, we have fun while we're training, you get to punch and kick bags, and if you try your hardest, you'll improve your fitness level. 
CLICK HERE to sign up for a free class

ATAfit Circuit Training

The ATAfit class at my school in Elkton, MD has been blowing up and I'm proud to hear a bunch of positive comments on the workouts that we've been doing.  Mrs. Stanley has been a big part of the success this summer because she has taken over teaching half of the ATAfit classes.  The students have been talking about how great she's doing and when I watch, I'm definitely impressed.  She has come "out of her shell" since starting to teach ATAfit and you can see the difference in the other classes she teaches too.

For the circuits, they are challenging for anyone but, the way that they're structured, anyone can do it and the people that need a challenge will definitely get one.  Just for fun, I've named all the circuits after Mortal Kombat characters!  Awesome, right?  Well, you don't have to be a video game freak to have an awesome, fun workout in 'fit class, just come and remember your favorite workouts.

Baraka is a dirty nasty looking fighter with big blades that come out of the top of his hands.
The latest circuit is named for him because when you mess with Baraka, you're going to get cut!

Third Degree Jahng Bong Form

I've been working on all the videos for the Jahng Bong training for my students at ATA elkton and for a while, I was paused at about segment 2.  Mrs. Holubyckyj helped me when taping the rest of the form.  That means the hard part is all done and all I need to do now is edit the clips and upload them.  These are all little pieces of the Bo Staff form, broken down with a little bit of what I visualize and think of as I perform it.  I hope everyone enjoys it and, even if you aren't a 3rd degree, it helps you imagine and create a vision of all the cool things you'll learn as you achieve the next rank.  Here are links to Segments 1 through 5.  I JUST uploaded Segment 5 this morning so that's the new one!

Whole form at competition (Probably one of of my worst performances without actually dropping my weapon) - http://www.youtube.com/watch?v=xsESLsAXloU
Segment 1 - http://www.youtube.com/watch?v=jc1tkRnM7dA&feature=channel_video_title
Segment 2, Part 1 - http://www.youtube.com/watch?v=LNm8FofRr2E
Segment 2, Part 2 - http://www.youtube.com/watch?v=usUmBAl3vQk
Segment 2, Part 3 - http://www.youtube.com/watch?v=DWTAds9YuJA
Segment 3 - http://www.youtube.com/watch?v=niTU6wD6jbg
Segment 4 - http://www.youtube.com/watch?v=57zMjVKBPe0

Segment 5:

 

Jahng Bong Training: Segment 3

Sorry it took so long to get the rest of the form done, but here's the next installment in the 3rd Degree Black Belt Weapons form! 

I did this so my students will have a solution to the "training resource" in the 3rd Degree DVD.  I wanted them to get tips on how to make it better, not just a moves list.  As you get better, my students will have to compete with your abilities.  The people that watch these videos, I believe, will be the best Jahng Bong competitors in the world.

"When the Lions are constantly competing with each other, the Hyenas will have no chance in catching up." -Mike Lee Kanarek

Segment 3 of the form link - Click here

Cross Train, Train, Work out with someone else, whatever you wanna call it

In 2011, it will be the fourth year training with Haganah founder Mike Lee Kanarek.  He is a true leader.  I've done most of the classes that are in the Haganah system and they have been awesome - I understood the importance of knowing these things but they were also FUN.  In Columbia, MD, I did one of the first Combat Fitness classes around.  We had to run about 2/3 of a mile and when it was time to go he said, "Follow me!"  That sounds kinda of insignificant, but it was awesome!

He first taught me when I trained with him in 07 that you must cross train.  Even though he had his favorite martial arts to train in, he said that you can get something out of every style.  So as a martial arts athlete, I'm constantly thinking about self defense, sparring, and a ton of other things martial arts related.  The thing is, doing a kettlebell class, XMA class, or a gymnastics class will help you in some way.  Kettlebell training is something that has become huge and it helps build functional strength in all sports and activities.  Gymnastics athletes are among the most fit and strong in the world (Strength is measured by how strong you are compared to your body weight).  XMA class is all about performance - Bruce Lee was an amazing martial artist but what made him famous was his showmanship.  Also, someone who has mastered a martial arts trick (like one from HYPER Martial Arts) can achieve a goal in ANYTHING.

So in about 2 weeks I'm going up to Mr. Stuart's Martial Arts to train with MLK again and I'm so excited.  Last year I went and I had 2 hours of sleep and was sick - but I wouldn't miss it for the world.  Out of all the typing you may have just read or skimmed through just take this with you - you should take something from everything you do.  Try new things as often as possible even if at first it seems silly or unimportant because it will make you better somehow.  Check out the video below of Ms. Wallace-Holubyckyj and I training with MLK in Columbia, MD in Combat Fitness (We won... if you know what that means!)

Childhood Obesity and my own

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

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).