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. 

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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.  

5 Meals Ready in 5 Minutes

To get you on the fast track to quick, healthy eating here are 5 healthy meals that take only 5 minutes to prepare:

Fast Meal #1: Traditional pancakes are filled with carbs, grains and a plethora of simple sugars – not something you'd consider healthy. In fact, eat pancakes regularly and you'll find your fitness results quickly disappear. However, this simple, wholesome, 3-ingredient pancake recipe is the exception. It's a pancake that you're able to enjoy without guilt.

3-Ingredient Pancakes
Here's what you need:

• 3 ripe bananas
• 2 eggs
• 3 Tablespoons almond butter
• ½ teaspoon vanilla extract or ground cinnamon *optional

1. Mash the bananas in a bowl (or blend in a food processor). Add the eggs, almond butter and flavor additions. Mix until smooth.
2. Preheat a griddle or skillet. Lightly grease with coconut oil. Pour the batter in ¼ cup scoops.
3. Once you see bubbles form, flip and cook the other side until golden.
4. Serve with fresh fruit.

Fast Meal #2: Tuna is a wonderful fish that's packed with muscle-building protein. However, most tuna salad recipes drowned out the benefits with a boatload of calorie-packed mayonnaise. Here's a refreshing tuna salad recipe that, in addition to being quick to prepare, avoids the trap of high-calorie dressing.

Quick Tuna Salad
Here's what you need:

• 1 green apple, chopped
• 2 green onions, tops only, chopped
• ¼ cup fresh parsley, chopped
• 2 cans albacore tuna, in drained
• 1 Tablespoon dijon mustard
• ¼ cup coconut oil, melted
• ¼ cup red grapes, halved
• sea salt and pepper to taste

1. Mix all of the ingredients in a large bowl and serve immediately. I like to serve this salad in large butter lettuce leaves, or scooped onto avocado halves.

Fast Meal #3: Yogurt has often been advertized as a healthy, guilt-free snack or meal replacement. This always bothers me because I know just how many simple carbs and sugars most flavored yogurts contain. Many people are deceived into thinking that the creamy, fruit flavored snack will help them lose fat, while it does just the opposite. Here's a recipe for a creamy, fruit flavored snack that is actually packed with protein and free of fattening sugars.

Creamy Protein Mousse
Here's what you need:

• 1 cup chopped fruit
• 1 (13.5oz) can coconut milk, full fat (chilled in the fridge overnight)
• 1 teaspoon vanilla extract
• 2 frozen bananas, peeled
• 1 Tablespoon coconut oil
• ¼ teaspoon almond extract
• ½ cup stevia-sweetened vanilla protein powder

1) Chill the can of coconut milk in the fridge overnight. Do NOT shake the can up at all! Carefully turn the can over and open from the bottom. Drain out the liquid and scoop the white cream into a food processor. Discard the liquid.

2) Throw all of the ingredients into a food processor. Blend on high until creamy. Enjoy chilled.

Fast Meal #4: Breakfast is the most important meal of the day, and not only because it's the meal that breaks your overnight fast. What you decide to eat for breakfast sets the tone for the rest of your food decisions for the day. A donut or breakfast sandwich grabbed from a drive thru will set you up to eat junk for the rest of the day. On the other hand, a wholesome, nutritious breakfast will get you geared up to eat good-for-you foods all day long. This quick breakfast recipe is packed with amazing, natural flavor as well as protein-filled eggs to power your day.

Zucchini Egg Scramble
Here's what you need:

• 1 teaspoon olive oil
• 1 zucchini, thinly sliced
• 2 Tablespoons green onion, chopped
• 2 Tablespoons chives, chopped
• 1 teaspoon fresh rosemary, minced
• 2 organic eggs

1. In a small skillet place the olive oil over medium heat. Add the zucchini, green onion, chives and rosemary. Cook until the zucchini is lightly browned on both sides.
2. Crack the eggs into the skillet and continue to cook, mixing, until the eggs are set. Remove from heat and enjoy immediately.

Fast Meal #5: I've saved the best for last, in this list of 5 Fast Meals. There was a time when most people would turn their nose up at the idea of a salad being a meal, but times are changing, and we are now more aware than ever how traditional meals are too heavy and lead to obesity. I'd like you to consider a ‘Everything Salad' to be the perfect, quick and guilt-free meal. Sure, there are plenty of ways to take a salad and make it fattening, but that's not what we want to do. By taking a big bowl of fresh greens and topping it with lean protein, colorful veggies and a light, homemade dressing – you've got yourself the perfect meal!

Everything Salad
Here's what you need:

• Dark leafy greens (spinach, arugula, kale)
• Lean protein (chicken, turkey, lamb, hard boiled egg)
• Colorful veggies, chopped (bell peppers, tomatoes, zucchini)
• Fresh Herbs (basil, rosemary, oregano, mint)
• Homemade dressing (see recipe below)

1. Raid your fridge for fresh, organic produce and lean, cooked protein. Add in some fresh veggies and chopped herbs and mix together with a simple, homemade dressing. There you have it, the perfect meal!

While eating healthy, nutritious meals is awesome, don't forget that exercise is half of the battle when it comes to getting and staying fit. Call or email me today and we will get you started on the exercise program that will reshape your body once and for all!