Homemade Almond Butter

 

A spoonful of homemade almond butter on a banana is a fantastic pre-workout snack. It’s also delicious added to a protein shake or slathered on sliced apples. 

By blending your own almond butter at home, you’re enjoying pure, unadulterated almonds and sea salt without the added sugars and preservatives found in many store bought brands. Enjoy!

What you need

Servings: 20

3 cups roasted, unsalted almonds
¼ teaspoon sea salt
1 Tablespoon coconut oil

Instructions

For the Noodles:

1. Blend all of the ingredients in a food processor until creamy. This can take up to 10 minutes, so when it doubt continue to blend, blend, blend. Enjoy!

Nutrition
One serving equals: 109 calories, 10g fat, 3g carbohydrate, 28mg sodium, 1g sugar, 2g fiber, and 4g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Talk Soon,

Miguel Serrano
719-388-2020
United States Karate Academy

See Why Parents Are Raving About Our Colorado Springs Kids Martial Arts Program

The art of discipline starts with our Kids Martial Arts program. Parents rave about how the classes are not only entertaining but also educational for their children. They say that it is an excellent way to teach kids self-confidence, self-defense, and respect for themselves and others. With our program, your child will learn how to be confident in themselves and their abilities while developing life skills like confidence, discipline, fitness, agility, balance, strength, coordination, flexibility and positive attitude.

Kids Martial Arts has been a popular program for parents looking to provide their children with a healthy and active extracurricular activity. Recently, the school has had more parents coming in to enroll their kids after seeing all of the amazing changes it has made in them. Some students come into class struggling with things like learning how to manage their emotions and anger, but after a few weeks of training they are able to show an improvement in these areas.

Why are Colorado Springs parents raving about our kids martial arts program?

Simple...we love what we do. Our instructors work well with kids and have been teaching for years. As parents, they know what it's like to deal with kids and what parents want for their children

Benefits of the Kids Martial Arts Program

Doctors and mental health specialists have highly recommended martial arts for children because of the many benefits. No other sport or activity provides the benefits of: 

confidence and esteem for promoting self-worth

focus and concentration for better grades

life-long self-defense to protect themselves in dangerous situations

coordination to improve motor skills and dexterity

fitness and exercise to promote a healthier lifestyle

and much, much more.

What to expect in a typical class

After the traditional opening students start with warm-ups, then proceed to basics, which is the foundation of the martial arts. Followed by Forms, understanding of the forms, partner work, supplemental training, and self-defense. Our high-energy classes will keep your child engaged and help channel their extra energy.

Why choose our school?

For years, the United States Karate Academy has been recognized as one of the top schools in the country. American Samurai Magazine called our school (dojo) one of the best among the best. We have been members of the USA National Karate-do Federation (National Governing Body and member of the United States Olympic Committee) since it started. The best way to see why Colorado Springs parents choose us, is to give us a try.

Conclusion

If you or anyone you know is interested in martial arts lessons for your child (or your family), check out our web special where we offer you 6-weeks of lessons, a free uniform, a new student introduction, and a progress check, all for only $69 (a $197 value). See what a difference 6-Weeks will make in your life and the life of your child.  Click Here to check out our web special.

Martial Arts Benefits for Kids

Martial Arts Benefits for Kids

United States Karate Academy

How can you be a 4th dan?

4 Water Fitness tips that you’re probably not doing...but should be

It’s the time of year for focusing on fitness, health, and self-improvement; and, as to be expected, I’m busier than ever with clients looking to shed pounds and to take the New Year by storm.

I love seeing this renewed enthusiasm for fitness and the surge of motivation in the air! I hope that you’re feeling it too.

What’s not as awesome is the struggle that I see so many of you endure when it comes to shedding pounds and transforming your body to firm and toned. Improving your fitness level should be enjoyable, and it’s my sole purpose to help you in this process of achieving your best body and best health yet.

Let’s start with the easiest fitness hack of all, something that I can almost guarantee you’re not doing. By making this small change to your daily routine you’ll quickly find those unwanted pounds coming off quickly and easily.

***Warning: This fitness hack is going to sound so easy that you may be inclined to simply dismiss it. My advice is to try it out before writing it off as too easy.***

The easiest fitness hack that you’re not doing is to drink a minimum of 64 ounces of water daily.

Now I know that sounds boring, but take a moment to reflect on your water intake over the past few days. Did you even get close to the minimum of 64 ounces? Really, for optimal fat loss, you want to be drinking closer to a gallon of water each day.

Why is water such a big deal? Here are 3 compelling reasons as to why drinking a minimum of 64 ounces of water a day will help you drop pounds and achieve a stunning transformation…

#1) Water Aids Fat Metabolism in the Liver

When it comes down to the technical process of losing fat, your liver is where the action is. The key to having a highly functional liver, one that quickly removes metabolic waste and built up toxins, is to be properly hydrated by drinking a minimum of 64 ounces of water each day.

Your liver is a filter for your body. When you aren’t drinking enough water, your liver accumulates a build up of waste product that slows the process of fat metabolism down.

#2) Water Helps Balance Hormones

Without getting too technical about the science of fat loss, it’s important that you understand that your hormones play an important role in your body’s ability to lose fat. When your body enters a state of dehydration, your organ and digestive functions are compromised, which in turn negatively impacts hormonal balance.

This stress, brought on by dehydration, impacts your adrenal glands, signaling the need for an increase in cortisol, which encourages your body to begin storing fat, rather than burning it.

#3) Water Reduces Calorie Intake

Now that you understand the science behind water and weight loss, let’s examine the positive effect that proper hydration has on your daily caloric intake.

By drinking a minimum of 64 ounces of water daily, your desire for high calorie, sugary drinks like soda and high fructose juices will diminish. This decrease in fattening calories really adds up!

In addition to weight loss, drinking water has an infinite number of benefits – including improved skin complexion, boosted immune system, cleansing toxins out of the body, etc.

While it’s important to drink plenty of water in general, be sure you’re increasing your amount before and after your workouts. The more you sweat, the more water you lose, and it’s important to replace that lost water to avoid dehydration.

Does this make sense? Remember: Drink a minimum of 64 ounces of water each day.

I hope that you find this simple fitness hack to be helpful in your quest for a new and improved you this year! Remember that participating in a challenging and consistent exercise program is absolutely vital when it comes to getting into great shape.

I’m here to help you on your fitness journey. Call or email me today to get started! You can reach me at uskadojo@gmail.com or call 719-388-2020.

P.S. Here is a bonus tip #4

#4 Water ALSO Boosts Your Energy!

When you’re dehydrated, your body becomes sluggish, tired, and even irritable. Which means productivity is out the window.

The next time you feel tempted to hit the vending machine for a “pick-me-up” sugar filled snack during the 3pm slump, try chugging a tall glass of water.

You’ll see your energy and mood get the boost it needs to power through the day. So drink up, my friend, drink up!

Warning Signs your child may be a target of bullies.

Warning Signs your child may be a target of bullies.

• Your child comes home missing things or his property has been damaged
• Has injuries he can’t or doesn’t want to explain.
• Has not interaction with other kids after school.
• Seems nervous taking a school bus or walking to school.
• Finds or makes up excuses as to why they can’t go to school
• Takes alternate routes home
• School grades are slipping
• Appears lonely or sad.
• Complains frequently of headaches, stomachaches or other physical ailments
• Loss of appetite
• Has lost self confidence.

Note: Children with disabilities may be at a higher risk of being bullied than other children.

Noticing signs like these are your cue to talk to your child and his teacher or counselor.

When talking to your child be sure to connect first.   

Example -  I’ve been seeing a lot of news reports about bullying.   It scares me.  Is this type of behavior happening at your school?    Are you or your friends having any problem with others picking on you?   Who are some of your friends at school?    Any kids at school you don’t like?  Why don’t you like them?

Follow up with the teacher and ask how your child does socially in school?    Who he is friends with?   Does the teacher think your child could be bullied or teased?

Continue to seek help.  If these signs are not those of being bullied you will want to find out what is causing them.   If he is being bullied take some action steps to rebuild his confidence self esteem and possibly his self defense skills before things get physical.  

Need help?  Email us and we will send you a free bullying report.  Please put Free Bullying Report in the subject line.

Sake Marinated Steak

Sake Marinated Steak

What’s better than a salt n’ pepper grilled steak? A Sake Marinated Grilled Steak! The complex flavors contributed by this Sake Marinade combine to create a steak experience that you’ll want to repeat.
Sake flavored marinades often go hand-in-hand with soy and sugar, however in this lightened up version I’ve removed both of these offending ingredients. In place of the soy sauce we are using coconut aminos, and in place of the sugar we are using a touch of liquid stevia. While these might sound like trivial ingredients, removing simple sugar from things like marinades and dressings makes it easier to stay lean, energetic and healthy for the long haul.
Courtesy of RealHealthyRecipes.com
Servings: 4
Here’s what you need

• ½ cup sake
• 6 tablespoons coconut aminos
• ½ teaspoon Liquid Stevia
• 2 tablespoons worcestershire sauce
• 1 tablespoon olive oil
• 1 teaspoon toasted sesame oil
• ½ teaspoon crushed red pepper flakes
• 1 tablespoon garlic, minced
• 4 (6 oz.) boneless rib eye steak (or similar cut)

Instructions

1. Combine all of the ingredients in a large ziplock bag. Place in the fridge for at least 8 hours, or overnight.
2. Bring the steaks to room temperature. Grill for about 6 minutes per side. Remove from heat and tent with foil for 5 minutes. Slice and enjoy!

Nutritional Analysis
451 calories, 13g fat, 8g carbohydrate, 1g sugar, 186mg sodium, 0g fiber, and 61g protein.
I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

If you want to receive recipes like this, let me know or go to:
https://results.fitproconnect.com/Newsletter/2018/1/8/ to subscribe to our cool and awesome newsletter.

Talk Soon,

Miguel 

United States Karate Academy News:

Attitude of Gratitude

November is always one of my favorite months of the year. Fall is in full swing and the Holidays are right around the corner.

This is a wonderful time to think about what we are grateful and thankful for in our lives.

Sometimes, you can have a bad day. Nothing seems to go right and everything just goes wrong. Maybe you got into an argument with a friend. Or maybe you got a bad grade in school. Maybe the dog really did eat your homework. Maybe your mom or dad got upset with you for not cleaning your room. Maybe your Boss at work didn't approve of your latest idea.

Whatever may be happening in your life, one thing that will help you is to "Always Have an Attitude of Gratitude." This means that instead of being upset about something that may not go the way you want it to, think about something you are grateful and thankful for each day. Be grateful that you have your friend in your life, or that you are able to go to school and learn. Be grateful you have a room that you have to keep clean or if you are an adult, be grateful that you do have your job and have the opportunities to improve on your life.

In fact, I would like for you to think about something you are grateful for each day. Write it down, and share it on our United States Karate Family Facebook group. You can also make a poster or a video about things that you are grateful for and share it on Facebook or at the dojo. Please share with all of us by Thanksgiving.
"Always Have an Attitude of Gratitude" and good things follow!

Thanksgiving Day Camp 

Wednesday, November 22nd, 2017

9:00AM - 3:00PM 

We will be hosting a Thanksgiving Day Camp at our Rockrimmon Dojo the day before Thanksgiving, as a service to all the parents and kids in our dojos as well as their friends and families.

The Pre-Thanksgiving Day Camp will be held on 

Wednesday, November 22nd, 2017

9:00AM - 3:00PM 

The cost will be $25 per child. Each additional family member will receive a $5.00 discount.

Join us for FUN, games, pizza, crafts and of course, AWESOME martial arts training. Please register by calling 719-388-2020 or register with your instructor at your dojo.

See all of you there!

***Special note: No Regular evening classes onWednesday, November 22nd or Thursday, November 23rd.

Thanksgiving Schedule

We will be Closed for the Thanksgiving Holiday at ALL locations on Wednesday, November 22nd & Thursday, November 23rd (except for the Pre-Thanksgiving day camp at Rockrimmon onWednesday, November 22nd. See above).

Rockrimmon dojo will re-open on Friday, November 24th with a special All-Ranks Karate class at 4:00pm followed by Kobudo at 5:00pm.

Braodmoor & Galley Road Dojos will re-open onSaturday, November 25th with regular classes at10:00am for Knee-High Samurai, and 10:30 am for all juniors and adults, followed by Kobudo at11:30am.

Stripe and/or Rank Examinations & Rank Promotions:

Juniors & Adults 

Stripe and/or Rank Examinations & Promotions will be in December per the following schedules:

Brown Belt Stripe Testing and/or Rank Examinations will be on Saturday, December 2nd at 10:00am at our Rockrimmon Dojo.

This event is for High Green Belts and Brown Belts and will serve as a progress check for Black Belts.

ALL levels of Brown Belts are strongly encouraged to come and participate, even if you are not stripe or belt testing. This is a great preparation seminar as you progress towards your Black Belt testing. Examination results will be given at your home dojo the following week per the schedule below.

Please wear a clean, pressed heavy weight gi and be prepared to rock!

Stripe and/or Rank Examinations & Promotions for Juniors & Adults will be at your home dojo December 4th & 5th (see schedules below).

Rockrimmon Dojo: Monday, December 4th at 6:00pm

Galley Road Dojo: Tuesday, December 5th at 6:00pm

Broadmoor Dojo: Tuesday, December 5th at 6:30pm

Please make sure you have turned in your Intent to Promote form before your test night and also that you have made up any missed classes. ***All students should attend whether or not they are testing as it does count towards attendance.

We will have a refreshment table set up after the examinations & promotions that will be provided by the United States Karate Academy. Feel free to bring something if you would like to.

Invite your friends & family, and parents. Don't forget your cameras!

***NO earlier Karate Classes on December 4th & 5th. All Juniors & Adults should come to the later class time for testing***

Annual Holiday Potluck Party 

You are cordially invited to our Annual Holiday Party Saturday, December 9th, 2017 at our Rockrimmon location.

The party starts at 11:30AM and is Potluck Style. Please bring your favorite dish to share with everyone and please come prepared to have a good time. Invite your friends and family. There will be games, crafts and Tons of Fun!

The address to our Rockrimmon dojo is:
207 W. Rockrimmon Blvd. Suite A, Colorado Springs, CO 80919

We look forward to seeing all of you and having a great time! 

Chicken Pot Pie Soup 

Who doesn’t love Chicken Pot Pie? Creamy, hearty chicken soup wrapped up in a warm flaky crust…it sounds dreamy, but it’s actually a nutritional nightmare! Not only are there far too many carbs and calories in the crust, but the soup itself is often filled with heavy dairy products and noodles that make weight gain automatic.

I have a lightened up this recipe for Chicken Pot Pie Soup that gives you the same flavors and comfort of Chicken Pot Pie, while keeping you on track with your fitness and fat loss goals. Enjoy this warming recipe on chilly day!

Courtesy of RealHealthyRecipes.com

Servings: 16
Here’s what you need
1 tablespoon coconut oil
2 yellow onions, diced
3 stalks celery, sliced
2 teaspoons Garlic, minced
¼ cup coconut flour
½ cup white wine
6 cups chicken broth
2 cups Butternut Squash, peeled and cubed
2 cups sweet potato, peeled and cubed
3 sprigs fresh thyme
1 tablespoon poultry seasoning
1 bay leaf
3 cups roasted chicken, chopped
2 (14 oz.) cans coconut milk, full fat
1 cup Pearl Onions, halved
1 Green Zucchini, diced
¼ cup fresh Italian parsley, chopped
1 tablespoon lemon juice
salt and pepper to taste

Instructions
Melt the coconut oil in a soup pot over medium-low heat. Add the onions, celery and garlic. Cover and cook for 5 minutes.
Stir in the coconut flour and cook for 2 minutes. Stir in the wine and cook until evaporated. Stir in the broth, butternut squash, thyme, poultry seasoning and bay leaf. Bring the soup to a boil over medium-high heat and then reduce to medium. Simmer the soup until the butternut squash and sweet potatoes are tender, 10-15 minutes. Discard the thyme and bay leaf.
Add the chicken, coconut milk, pearl onions, diced zucchini, parsley and lemon juice. Season to taste with salt and pepper and simmer for another 5 minutes. Serve hot and enjoy!

Nutritional AnalysisOne serving equals: 227 calories, 15g fat, 11g carbohydrate ,4g sugar, 329mg sodium, 3g fiber, and 12g protein.

Be Unstoppable!

What do you think UNSTOPPABLE means?  What does it mean to you specifically?  Here is one way you can be UNSTOPPABLE. Always have an “I Can” Attitude!

How many of you remember the story about The Little Engine that Could? Most of us, at some point, have heard that story.

In essence, the Little Blue Engine wanted to help get the toys and food over the mountain. She wasn’t sure if she could do it but she gave it her best shot!   She constantly repeated “I think I can, I think I can, I think I can”. Finally, the Little Blue Engine dug deep down and tried with everything she had and finally made it over. She was very proud of herself and her “I think I can” changed to “I thought I could”.

Have you ever been in a situation where you weren’t sure if you would be able to do something? Did you give up?  If you gave up, how did you feel afterwards? Did you do like the “Little Engine that Could” and tell yourself over and over again that you could do it?  How did you feel after you did it?

To learn more about having an “I Can” Attitude and being #UNSTOPPABLE click here! 

Holiday Food Drive: Brother Can You Spare A Can?

United States Karate Holiday Food Drive

This year we will be doing a Holiday Food Drive to help local families in the Colorado Springs area have enough food for the holiday season.

I am a firm believer that we should help people all year long, but the need is felt most during the holiday season.

The Food Drive will start Monday, November 7th and will continue through our Annual Dojo Holiday Party on Saturday, December 3rd.

There is no limit to how much you can donate. Let's all come together to make a difference in our community. You never know who you may be helping and you may never know the impact you can have in someone's life. 

Want to donate?  Call us at 719-388-2020

FIRE SALE

COMING SOON...FIRE SALE!

We will have a Smoking Hot Fire Sale, on Saturday, November 5th at the United States Karate Academy-Galley Road.  Everything on sale!  Save up to 50%. Limited to items in stock. Hurry, quantities and sizes limited. First come, first serve.  

Want to be one of the first?  We will have an early bird preview starting this Friday at the Pumpkin Bash.  

We have uniforms, sparring equipment, training equipment and more.  Call for more information: 719-388-2020 or email us at: uskadojo@gmail.com

5 Tips for Staying Safe on Halloween

 

Halloween is such a fun time of the year for children; but when children encounter tricks instead of treats, this holiday can become very scary – and not just because of the decorations and frightening costumes. Abductions, bullying, candy that has been compromised; these are all things that can make Halloween a dreadful holiday for children and parents alike.

In order to keep your kids safe this Halloween, educate them before they put on their costumes and start knocking on the neighbors doors. 

Here are 5 tips that can help keep those little ghosts and ghouls safe this – and every Halloween.

1. Plan a Route. Before your kids hit the town to gather goodies, plan a route for them. It should be one that leads them through well-lit areas that are heavily populated. The lighter the area and the more people around, the less likely there will danger lurking. Make sure to discuss the route with your kids beforehand.

2. Give them a Cell Phone. You may not want your kids to have a cell phone on a regular basis, but on Halloween, you might want to make an exception. Pre-program the phone with emergency contact numbers so that if there is an emergency, your child will be able to easily call for help. Also, it will allow you to call and check up on your child at regular intervals. They’ll have the freedom to trick-or-treat by themselves, but you’ll still be able to keep a watchful eye, or ear, on them.

3. Talk to Your Child About Potential Dangers. Discuss possible scenarios that could occur that would be dangerous. For example, what they should do if someone tries to ask them to get into their car, or go into their house. Provide them with the right response so that they know how to react and so that they can avoid a potentially dangerous situation.

4. Light them Up. Give you children flashlights or have them wear glow bracelets or necklaces while they are trick-or-treating. Doing so will allow them to not only see what is around them, but will allow others to easily see them. Cars can be a particular danger while walking on dark streets; lighting up your kids will make them more visible to drivers.

5. Don’t Eat Candy! Of course, children are going to find it difficult to keep their goodies out of their mouths; however, you really need to stress the importance of waiting until they get home to eat their candy. Once they get home, you can inspect them to make sure they are safe. Spread the candy out and go through it together. Remove anything that is unwrapped or looks questionable. And while homemade treats may seem like a nice gesture, there is no telling what is inside of them, so nix them.

Your kids can have fun while being independent this Halloween. By following these 5 tips, you can ensure that they have plenty of treats and avoid any tricks.

Click here to visit our website at: www.unitedstateskarateacademy.com 

SUGAR

#1 Rule Of Clean Eating: No Refined Sugar

I can't say enough about the dangers of refined sugar. 

Regular sugar consumption will always cause weight gain. In addition to ruining your figure, chronic sugar consumption puts you at risk of numerous health problems. 

When you're in the habit of taking in sugar everyday it's hard to quit, but once you've broken the habit you won't give sugar a second thought. 

Whenever your sweet tooth flares up eat a piece of fresh organic fruit.

FIRE UPDATE

Attention Rockrimmon students, I just wanted to reach out to you to give you an update on the situation at our facility.

Unfortunately, the only news we have is that we are still uncertain when we can resume classes at our Rockrimmon location. We have had multiple inspectors and restoration companies out in the last few days but still we do not have a complete answer as to when it will be 100% completely safe to resume.

During this time, we would like to offer all Rockrimmon students to come to either of our other two locations; Galley and 8th Street dojos.

We have also decided to hold Monday andWednesday classes in addition to the regularTuesday and Thursday classes at Galley dojo.

Galley Dojo: 5245 Galley Road

MONDAY & WEDNESDAY
        515pm KHS
        6pm Juniors & Adults

Tuesday & Thursday
        4:30pm Beginner Juniors
        5:30pm KHS
        6:00pm Juniors & Adults

Saturday
        10am KHS
        10:30am All Ranks
        11:30am Kobudo (Weapons)

8th Street: 1769 S. 8th Street

Tuesday & Thursday
        4:00pm KHS
        4:30pm Juniors & Adults
        5:45pm KHS
        6:15PM Juniors & Adults

Saturday
        10am KHS
        10:30am All Ranks
        11:30am Kobudo (Weapons)

Please know, we are doing everything possible to be able to get back into class with all of you. We are exploring all possible options available to us at the moment.

Our ultimate goal, is to continue to give you outstanding service and incomparable Karate training in the safest and best way possible, no matter what life throws at us. If you have any questions, please reach out to us at 719-388-2020.

Thank you for your support and understanding in this difficult situation.

Bullying

What is Bullying?
What is bullying? A 'bully' is defined by Webster's dictionary as a person who teases, hurts, or threatens smaller or weaker persons.

According to Pacer.org, one out of every four students report being bullied during the school year, while 64% of those being bullied never even report it.

Bullying is a very serious issue in our schools and society today. Someone who has been bullied is at a higher risk for depression, severe anxiety, difficulties with sleeping and adjusting to school.
It can also cause people to have health problems such as headaches and stomachaches.

We will be learning more about Bullying at the dojo this month… including, what it is and also what to do if it is happening to you or your classmates.

To learn more about Bully prevention or about one of our programs, Visit us at United States Karate Academy              

Karate Intensive Training Weekend

Don't Miss the Event of the Year:
6/10/16 - 6/12/16 

If there is ever an event to attend, this is it. Our annual Gasshuku (Intensive Training) is the event of the year.  With over 16 hours of action packed training, every participant will study, learn and bring out their personal best.

Your training will specialize on kihon, kata, bunkai, and more. Learning the ancient training methods of the Okinawan masters is an experience that you will cherish for a lifetime. 

This is open to all regular Karate members. This is not a program that is available for Knee-High Samurai, although in the past I have had members as young as 6 or 7 years of age, but they had to get permission from their instructors. 

​

Bring your mind, body and heart to this gasshuku because I personally guarantee that if you give 100%, you will get that back.

When:   

Friday,    June 10th, 5:00 PM- 8:00 PM

Saturday, June 11th, 9:00 AM- 4:00 PM
Sunday,   June 12th, 9:00 AM- 4:00 PM

Cost of the Gasshuku is $250.00 if you register byFriday.  Will go up to $297 thereafter. 

Halloween Safety Tips

Halloween is one of the special days that most children and their parents look forward to each year with excitement, anticipation and sometimes nervousness. Kids will plan their perfect costume months in advance, think long and hard about how they will carve their pumpkin, and dream about the “load” of Halloween candy they will “trick or treat” for. Parents are the nervous ones. They want to make sure their children have an awesome, yet safe Halloween. Parents, this article is for you. Check out these ways to make sure children stay safe during this Spooktacular holiday.

Pumpkins and Carving

1. Make sure you carve your pumpkin in a clean, dry, well-lit area. When hands, tables and knives are wet, they can be slippery and dangerous.
   
2. Always make sure an adult is supervising.
   
3. Let children draw a picture on the pumpkin and also clean out the pumpkin guts, but have
   an adult do the carving.
   
4. Use a pumpkin carving kit. The small knives that come with these are not sharp enough
   to cause deep serious injuries.
   
5. Use a “fake” candle to light the pumpkin up instead of a real one.
   

Costume Planning

1. Make sure costumes are reflective and choose lighter colors if possible.
   
2. Use face paints and makeup versus masks. You want your child to be able to see well
   and masks can obstruct their vision.
   
3. Make sure your child has a flashlight or glow sticks so that they are more visible.
   

Trick or Treating

1. Make sure you have a reminder talk about Stranger Danger with your children before Halloween night.
   
2. Kids have a habit of getting excited and trying to go quickly from one house to another. Have set rules that they must abide by and understand before you go out Trick or Treating.
   
3. Kids under 12 should not be out alone at night without an adult. If they are over 12, they should trick or treat in large groups and never by themselves.
   
4. Always walk on sidewalks or trails. If there are neither available, be sure to walk in the street against traffic.
   
5. Always cross the street at corners and never dart out in the middle of the street or come out onto the street between parked cars.
   

6. Be sure to inspect the candy before consuming it. If there are any unwrapped pieces or homemade goodies, discard and do not eat. While some may consider that over cautious, let’s face it- the world is just not as safe as it used to be and it’s always better to be SAFE.
Your children learn about various subjects such as Self-Discipline, Self-Control, Anti-Bullying as well as Self-Defense in their training at the United States Karate Academy. One of the most important subjects we teach our students is about “Stranger Danger”. Keep an eye out for our next community seminar that will be on “Stranger Danger” awareness coming soon!
We at the United States Karate Academy want to wish you and your family an Amazing, Safe, Happy & Spooktacular Halloween. We have included 2 buddy passes below that you can share with a friend. See you in the dojo!

The Skinny on Snacking

Do you snack right? Or is your snacking adding unwanted pounds?

You’ve heard that snacking is good for your metabolism. It's something that we read about and hear fitness experts encourage the public to do.

We all want to be fit, lean, and healthy so we snack away.

In fact, recent surveys report that 65% of adults eat two snacks each day. If these were wholesome snacks then logic would dictate that 65% of adults should be lean and healthy.

If only all snacking was good for you!
The unfortunate truth is that most snacking will only add pounds and inches to your waistline. Snacking on all the wrong things can lead to a very frustrating weight gain cycle.

Here are the 2 Skinny Snacking Rules that you need to snack smart, to rev up your metabolism, and to get lean fast:

Skinny Snacking Rule #1: Avoid snacks that are high in carbohydrates and simple sugars.

Most simple, quick snack foods are filled with grains, refined sugars, and simple carbohydrates. These are packaged goods, crackers, chips, and granola bars. Quick and crunchy snacks like these will quickly add inches where you only want to lose them.

Your smart snack should be very low in carbohydrates, simple sugars, and grains.

Skinny Snacking Rule #2: Eat snacks that are high in protein and healthy fiber.

This may sound difficult, but it's really not. Once you get into the habit of eating protein and fiber for your snacks it will become second nature.

Here are some awesomely fit snack ideas: homemade veggie meatballs, albacore tuna with apple slices, chicken salad, Ham, Almond Butter and Apple Wraps (see recipe below), hard-boiled eggs, egg muffins, or salad with a handful of roasted chicken or turkey on it.

If you must have your baked goods, then seek out recipes that are made with almond flour or coconut flour, which is higher in protein and lower in carbohydrates and simple sugars.

Cutting out bad snacking (those carbohydrate and sugar-filled snacks) will change your body quickly. This change, along with replacing sugar-filled beverages with water, is the number one way that you can immediately begin to lose inches and get lean.

Once you've gotten into the habit of smart snacking all that's left is to begin a consistent, challenging exercise program that will get you burning calories, building muscle, and taking your metabolism to the next level. I'm here to help you do just that.

I could talk about the benefits of exercise until I am blue in the face, but you and I know that it really comes down to a feeling. The amazing way that you feel when you’re fit.

Call or email today and let's get you back to feeling your best.