Thursday, June 12, 2014

Working out with a partner is way more fun!

Hi there! My name is Shannon Devico, instructor. I want to talk to you today about working out with a partner or friend!

Did you know that Stanford University has found that simply receiving a phone from a friend every few weeks to ask about your workouts can increase the amount of time you workout by 78% on average over a year?!

Can you imagine what would happen if that friend worked out WITH you?

Here are a list of the Top 10 Benefits I have found to working out with a Partner or Friend!

1.      Motivation

·        It is so easy for us to make excuses and cancel time at the gym or in a class when we are working out by ourselves. Knowing that your friend is waiting for you or that you committed to them that you would workout can help you get passed the urge to quit or cancel.

2.      Competition

·        There is nothing better than some friendly competition. When you see your friend do one more pushup, lift 5 more pounds or run one extra lap it pushes you to want to get there too or even break their record.

3.      Accountability

·        When you have to answer to someone about sneaking in that cookie, not making it to class, or not getting to the gym for 3 days, you feel guilty! The thought that you will have to tell your pal why you aren’t meeting the goals you set will make you think twice about breaking your commitments in the first place!

4.      Friends will keep pushing you to work harder

·        It is easy to get comfortable once we start seeing the results that we like. It also easy to stop at the first limits we wanted to reach. Remember when it was hard to do 10 pushups?! A friend will always help you to keep raising your bar and push your limits so you can continue to make progress and not plateau.

5.      Easier to Eat Healthy

·        Studies show that people in groups will eat similar foods. If you’re going out to eat with your workout buddy you will be more likely to both recommend and want to eat at a healthier location. An even better benefit is that you have someone to try and share recipes with!

6.      Easier to try new workouts

·        Sometimes a workout gets boring and that makes it easier to give in to the temptation of quitting. There may be new classes  or machines at the gym you have been wanting to try but you are afraid you might look silly doing it on your own if you have never done it before. Having a workout buddy who is willing to try new things with you will keep you from passing up new opportunities to find the workouts you love and may end up being GREAT at.

7.      More Fun

·        Working out with a friend is ALWAYS more fun. You can laugh with each other when you are learning new moves in Yoga, give each other that LOOK when your new favorite song come on in kickboxing, or even join crazy 5k races that involve trudging through mud and jumping over fire!

8.      No better way to bond

·        When you are working out with a friend you are spending important quality time with each other and you become more invested in each other’s wellbeing and health. You will also now have another common interest that you can share with each other which is important in maintaining that relationship and it is easier to share your struggles with someone who knows you and can be there to support you through your hard days.

9.      Working out with a friend can be cheaper

·        By working out together you can split a personal training session or look for “bring a friend” deals for classes in your area.

10.   You always have someone to CELEBRATE with

·        After pushing each other to meet the goals you set, holding each other accountable for months and suffering through countless salads, grilled chicken instead of fried, no pasta and less wine or beer, what better way celebrate then with your WORKOUT FRIEND! Your workout partner has been the person who was there with you at the start, made it with you to your first goal and who will take the journey with you to your next and you should take the time to enjoy your accomplishments with each other. It gives you both something to look forward to!

Spinach is amazing!!!

 Hi there! My name is Tracey Lindsey, instructor and I want to talk to you today about the wonderful veggie Spinach!

Whether it's a Spinach and cheese omelet. Spinach quiche.  Spinach and mango smoothie.  Spinach salad. Sautéed Spinach with mushrooms.  What’s the common denominator?  You guessed it, SPINACH.  This leafy green vegetable is an excellent source of vitamin K, vitamin A, magnesium, folate, iron, calcium, vitamin C, protein and dietary fiber. 

Do you want to live for a long time?  Eat this vegetable.  Spinach is considered a “heart-healthy “food as it is good for a healthy cardiovascular system and helps lower high blood pressure.

Need fiber? Well eat spinach.  Spinach is a great addition to your diet as a good source of fiber. I, personally, eat spinach on a regular basis just for this reason.  It helps promote a healthy colon system as well.

Have you heard of arthritis, osteoporosis, migraine headaches, and asthma?  Eat spinach.  Studies have shown that spinach has an anti-inflammatory agent that can reduce the risks of having any of the mentioned inflammations.

Are you an accountant, engineer, architect?  Well, the brain is needed to perform these job functions.  The solution. Spinach. Spinach has been linked to slowing the age-related decline in brain function. 

Worried about eating too many calories? Eat spinach.  It has very few calories and no fat. 

Want healthy hair?  You guessed it again.  Spinach does the trick.  Spinach contains folate and iron.  Folate aids in the creation of red blood cells and the iron helps the blood cells carry oxygen.

If you don’t know what healthy food to eat, then your best food choice is spinach.


Healthy diet

Hello, my name is Laura Brownlee, instructor.  I want to talk to you today about a healthy diet to partner alongside your awesome workouts!

It’s no secret that your diet is just as, if not more important, as your physical activity. As the old adage goes “you are what you eat”!

For most men and women, you should be consuming about 2,500 to 1,800 calories a day and certainly never less than 1,200 a day. Of course consult your doctor before changing your diet drastically. What you should aim for in your diet (or should I say lifestyle change) is 30% protein, 40% fat and 30% complex carbs.

What are complex carbs you ask? They are carbs that provide fiber and other vitamins and nutrients, such as whole grains, starchy vegetables and beans along with carbohydrates. Choose your fruit based on the complex carb criteria.  A list of good options for fruit and vegatables are..... blueberries, bananas, sweet potatoes, spinach, zucchini, broccoli, kidney beans, chickpeas and white beans.

Foods high in good fats are almonds, cashews, salmon, trout, avocado, olive oil and chia seeds.

Foods high in protein are turkey, chicken breast, tuna, salmon; pork chops low fat cottage cheese, low fat swiss, parmesan, eggs, yogurt, and skim milk.

Also remember to drink plenty of water and green tea. Both are excellent in aiding in your diet and exercise plan.

They key is finding what works for you, so that you can maintain the lifestyle change you have committed to, otherwise it’s just going to be another “diet” that has failed!

You don’t want to be good for a month or two and then go right back to your old eating habits. Treat yourself occasionally so you don’t feel deprived, but focusing always on your goals at hand.

Tuesday, May 27, 2014

Martial Arts Dacula for Adults and Kids - Choe's HapKiDo Martial Arts 30019

When most people think of karate they probably have an idea of what they think class is like from movies like the Karate Kid.  You probably imagine Mr. Miyagi, and some kids jumping around thinking they are Ninja Turtles.  While I still do aspire to one day be a Ninja Turtle, you may be surprised to discover that taking martial arts can actually be a very rewarding and fulfilling experience!   At Choe’s Martial Arts Dacula we strive to enrich the lives of every student who walks through our door.  By teaching students martial arts Dacula, we hope that more people will have the discipline and respect for others to make a significant change for the better in the world.  A Black Belt at Choe’s Martial Arts Dacula has the habits of using the skills of respect, focus, humility, compassion and perseverance, just to name a few.  Martial Arts Dacula is a method that we feel can be used to improve our community, and can develop leaders who can change the world.

Martial Arts Dacula for Kids:  Kids are our future!  I am sure if you are reading this you care about the future, and arming kids with the skills that Martial Arts Dacula teaches is one of the best ways to make sure that the future is going to be a good one.  Imagine a world where all the kids were respectful, they had compassion for their fellow man, and they used focus and concentration to achieve their goals.  This is what we strive for at Choe’s Martial Arts Dacula; we want to make a brighter future by teaching kids all of these skills and showing them how to use them to help others.  
Dacula Martial Arts 30019
Martial Arts Dacula

So that is why parents like their kids to take Martial ArtsDacula, but the reason why kids love it?  Because it’s FUN!!!  Our classes are action packed with activities that keep kids motivated and energized, and they are learning skills that will improve their lives the whole time!  Our instructors are certified in teaching our award winning character development programs, and they love to help children become the best they can be!  Kids Martial Arts Dacula is the perfect parenting partner, come try a class and see for yourself J

Martial Arts Dacula for Adults:  Martial Arts Dacula is a great way for adults to learn a practical self defense art, relieve stress, get in shape and be healthy.  By taking Martial Arts classes for adults in Dacula, you will be surrounded by people like yourself who are looking for a way to become the best person they can be.  Martial Arts Dacula will provide you a place to make friends while getting in shape and improving your ability to focus and concentrate on your daily activities.  Participating in 
Martial Arts Dacula will make you more successful in the workplace, it will help you have better relationships, it will make you a better parent, and a better member of society.

One of the best things about Choe’s Martial Art Dacula is that it is for everyone; it is a one stop shop for people to exercise, learn to control their emotions toward growth and improvement, develop friendships that can last a lifetime, and become a part of something bigger than you.  Become a Martial Arts Dacula Black Belt, it can change your life!

Martial Arts Dacula for Families:  A Family that kicks together sticks together!  Family Martial Arts Dacula is a great way for an entire family to participate in an activity that is wholesome and will help every member of the family grow together.  We have classes for kids, adult classes, and classes for the whole family where adults and kids can train together!  This is a great way for the family to learn together, and it will be a great tool to help the entire family learn to have better focus, more concentration and more respect for each other.

Martial Arts Dacula for Fitness: Adults can all benefit from getting into better shape and developing healthy workout habits.  Martial Arts Dacula is a great way to develop these habits to get into the best shape of your life, with our workouts that keep you motivated and excited.  The instructors keep everyone moving and hold you accountable to reaching your health and fitness goals.

Martial Arts Dacula is great to help all ages learn, grow and improve.  We focus on teaching quality martial arts, centered around our award winning character development program and self defense techniques.  Come check out our facility for Martial Arts Dacula and see why so many people have used HapKiDo to become the best they can be!
Choe’s HapKiDo Martial Arts Dacula
7380 Spout Springs Rd
Flowery Branch, Ga 30542
(770) 967-1700

Saturday, February 15, 2014

Don't Live On Auto Pilot!!

 Don't live on auto pilot!
As a society we all have such busy schedules; we can almost do some tasks in our sleep! But I urge you to pay attention to every aspect of your life and everything you do! Martial arts has taught me to be aware of all I say and do and how that effects others. I pay more attention to what is important like the people in my life and the things I have now.

 The most important thing in your life is what you are giving your time to. You will need to figure out what that is and for some it may be easy but for others more difficult. Above all you need to be honest with yourself and truly look at your time and where you spend it. Once you find out where you are spending your time, you may be surprised; it may not be what you believe is the most important to you. Then make adjustments, have a plan and follow it. This will help you stay on track and not go back to bad habits. Really decide to make these changes and don't give up. You've gotten into some bad habits of ignoring people or things that really need your time. You see we don't intentionally not follow our dreams or not pay attention to what is important we just fall into habits, there's that auto pilot again!. We just don't realize how much our desire for the newest in technology or the biggest house or the fanciest car affects how much time and money we must give these things to keep them.
When your eyes are open your begin to see where you can change. Once you stop listening to the media "gotta have it" and the commercials "gotta buy it" you will get back to basics of what is important in life. Just because your friend just got a brand new car or the newest in hand held technology or the best new video game console doesn't mean you should get one too. Maybe you are married or have a girlfriend or boyfriend or kids; maybe none of that you are a single person with friends. When was the last time you spent time with them. And that means real time, not watching tv or going to the movies. But having a conversation or doing something like a walk or something fun like skating or bowling or a karate class. Martial arts class helps me to not only learn cool moves but self discipline, respect and sagacity; plus I get to see a whole new side to my family and how we treat each other and others. These activities really help to connect with the people in your life and not the items or stuff you possess. Plus you will break out of the auto pilot and spark your creativity as you find new things to do and subjects to talk about. Plus you will get to know yourself in a whole new way!!

Written by Instructor PattiAnn Rivera

Friday, February 14, 2014

Wisdom and Sagacity

Sagacity is the acuteness of mental discernment and soundness of judgement. Another definition is the quality of being sagacious, or shrewd. As for wisdom it has many definitions the easy one is scholarly knowledge or learning. Another is knowledge of what is true or right coupled with just judgement as to action. Wisdom has been listed as one of the cardinal virtues. The ancient Greeks and Romans considered this very important to almost a godly status. To Plato and Socrates, philosophy was a literal love of wisdom. Aristotle defined wisdom as the understanding of why things are a certain way. For me in the Martial Arts world wisdom and sagacity is the act of using good judgement to everything and all aspects of my life. Martial Arts teaches self discipline which develops the process of good judgement to see things to be right or wrong. Not so much the laws or rules of right or wrong but the perception of what we feel is right and wrong. Martial Arts teaches us to value all life to think before killing any living thing. Those things can be as big as a 100 foot oak or to the ant that has built its home at the base of the oak. From the smallest amoeba, to a person, or an elephant all life is precious and has a place in the environmental chain of the world.
The understanding of if I do or treat someone this way is that the way I want some one to treat me. As parents we hope that we instill in our children good values. Along with those good values the proper judgement to follow and use those values.
Back in history Martial arts was used by the monks to defend themselves, monks the guys who believed in preserving life above all else. So put it in the here and now Martial Arts shows you not only how to be a physical weapon but through the teaching of sagacity you use the greatest weapon of all your mind. Learning how to kick and punch is the easy part, learning when and where to use or not use it is the awesomeness of being sagacious.

Thursday, February 13, 2014

Intense Workout Lawrenceville GA

Intense Workout Lawrenceville, GA

Mixing up routines in kickboxing class is great

Ever get bored of your workout? Do you find yourself doing the same exercises often and not getting the results you want? The awesome thing about kickboxing is the diversity of movements in every routine. The key is to focus on different muscle groups in your body to get that full workout you need to look and feel great. It is so important to change things up when you exercise, not only to make sure you get a well rounded workout but also to have some fun and keep things interesting!

Spending too much time on your core or too much time working the same muscle groups gets tiring and your body doesn't have the chance to develop evenly. Shake it up and change it up-all the time!

The awesome part of our workouts here is that your body never get used to the same ole' workouts or plateaus... Your body keeps getting new exercises and never gets used to the same routine. This is what provides the awesome results that we garantee! Each class students burn an average of 800 calories! This is unheard of! Even students who have been taking classes for months still continue to see surprising positive results!

Another great part of our program is that we offer meal and nutrition guides, to help you maximize your results... Happy training, and good luck finding those results you haven't been able to find anywhere else :)

Wednesday, February 12, 2014

"Awareness" defense for the ages.

The definition of  aware is the knowing of something that exists. Another definition is feeling or noticing something, such as sound, or a sensation also known as a feeling. The one definition of aware is understanding a lot about what is happening in the world or what is around you. Amazing how technology is today the smart phones, the smart T.V.'s, GPS with video players in the cars and who knows what looms on the horizon. With all this awesome tech we now find quite a few people on the roads driving sending text messages as opposed to driving their car. Kids on their smart phone or tablets communicating without physical interaction at home. Many people walking the streets focused in on their own world of messaging, internet Google searches, or just phone conversation totally oblivious to their surroundings. Lately due to the usage of the smart phones and tech people have been injured more so and even died via car accidents and so on, not saying that technology is bad or the smart phones are the reason for this. There is a saying, "do not blame the machine blame the operator."  It used to be around Christmas time and holiday shopping that the bad seeds came out. Now this new blindness has made many people targets for thieves, muggers, and others with very bad intentions.There is a new game or maybe an old one but has more light shed on it where people unaware of their surroundings get punched or beaten. Through Martial Arts we are taught to focus and be aware of our surroundings. This awareness is a great defense from being attacked. It's not something that will stop the attackers but it gives you a presence not to look like a victim. You are not an open invitation for the bad seeds to plant themselves in your area. Martial arts gives you the ability to focus and walk with a purpose but not blind to your environment. You are not walking blindly into the street but have a direction and people looking to victimize you sees this and are aware themselves that you are not a victim or an easy target. This awareness is an awesome defense against bullying in schools. They to look to victimize the person with their heads down, not the ones with their heads held high aware of their surroundings walking with a purpose. Learning to be focused and aware helps with your self confidence another defense against the bullies in the world. What bully wants to go against a confident individual when most bullies are not confident themselves. Bullies seek out the less confident individuals to boost their low self esteem by picking on a weaker individual. Don't focus on your techno gadget and keep your head up and be aware.

Monday, February 10, 2014

Be Cooperative Between Brother and Sister.

Be cooperative between brother and sister sounds like the standard sibling rivalry with a parent saying please work it out. That would be the obvious straight forward look at this statement, and all be it  as a parent of a boy and a girl this means that I would love to see them never fight or argue. Always have the help each other attitude twenty-four/seven, three hundred sixty-five days a year. Deep down inside they love one another and would do anything for each other to help and protect their brother or sister. That is what brothers and sisters do for each other. Shouldn't that be the same for all then, aren't we all brothers and sisters on this planet, "Mother Earth." In Martial Arts that is the point of view taught, to respect all life and everyone around you. To treat all as brothers and sisters. Martial Arts helps to reinforce that human bond to treat others as you want to be treated. Martial artists are like a family within your family willing to help protect and watch over each other.  Martial Arts has been referred to as a brotherhood  a group with same interests and goals. Choe's HapKiDo students develop feelings of friendship, support, and understanding between each other.
Students encourage each other to their best in class, the Instructors encourage healthy competition just like brothers and sisters at home. This is carried on throughout all the aspects of the students life at home school, or at their job. 

 The definition of cooperation: an act or instance of working or acting together for a common purpose or benefit; joint action. Is that not what we want in this world for our children, friends, and family to live in a cooperative society. This does not come from wishful thinking its an effort made by all, and Martial Arts encourages this behavior on and off the floor, changing society one black belt at a time.

Friday, February 7, 2014

Completion of self culture what it means to me.

Completion of self culture:
The definition of completion: the act or process of completing or the state of being completed; conclusion.  So it’s finality, being settled, the end for some, for others it’s making something whole.
Self: under the medical thought process it is the union of elements: such as body, emotions, thoughts, and sensations. Another definition is a person or thing referred to with respect to complete individuality. In some philosophy self refers to essential qualities that constitute a person’s uniqueness or essential being.  I could put down the psychological (ego) definition of self or the religious thoughts of what self is but those views vary widely from a studying stand point to a belief or faith.
With the word culture I am not getting in to the science or biological side the whole bacteria or tissue cells. Culture has a dictionary meaning of the arts and other manifestations of human intellectual achievement regarded collectively, also the quality in a person or society that arises from a concern for what is regarded as excellent in arts, letters, manners, scholarly pursuits, etc.
Now that we got the definitions out of the way let’s look at what Completion of Self Culture means to me and martial arts. Like the definitions the obvious answer could be the act of making one whole to feel complete with the world around you.  Learning the respect, discipline, and self esteem are all pieces to the grand puzzle of self. Having all the pieces added to the puzzle makes one appreciate life and the people that are in your life. People today have so much going on from work to family obligations that they may feel something missing or feel like they are missing out. To do something for one self is not selfish unless it is harmful to others martial arts is not harmful to others’. Martial Arts teaches self defense something you may see as harmful to others but we are taught to preserve life including your own.  Today’s society is a fast food techno wonder of instant communication with no face to face physical contact. Our children text and hardly speak to friends or family, a new culture lacking a cultural value. Martial arts brings people together with a common goal of reaching your potential and beyond. The feeling of doing martial arts and going up through the ranks is you not a team where a person misses a block and the defense gets through.  The accomplishment and perseverance follows you all your life in whatever and where ever you go. Martial arts makes you self aware and gives you the tools to make any goal that  you set your mind to, you are not left wanting  bringing you back to completion of self culture.

Its one Month in to 2014 what are you doing?

Its one Month in to 2014 what are you doing?
It’s been a month into the New Year and do you know statistically 64 percent of Americans have already giving up on their news years resolution. With only 8 percent of the people even succeeding at their goals you might think why should I even try? Well that answer is YES. Look at why you are setting goals for yourself in the first place and you recognize that there is an issue and you want a better healthier outcome. So you question yourself how do I stay on track. This should be your motto for the year 2014. “A Healthier Body equals a Healthier You!” I think we go about it in the wrong ways. Saying I want to lose weight this year because it’s my High School Reunion. Or I want to lose weight to fit into a smaller jean or dress size. This year should be about the whole picture not just bits and pieces of it. You should be asking what I want out of the next twenty, thirty, forty or fifty years. You should be saying I want a healthier lifestyle. How do I get started you ask? Well first and for most is exercise. Get out there and get moving. It doesn’t matter your fitness level the key is to just start. I know exactly how hard that is. When you look at the tv and think I could never do that. Well YOUR wrong. Get up and try, Start with walking work your way up. Many people go to the gym and work out for a while but then soon give up because well there is no structure, and no support.  When I found kickboxing over a year ago, I was a little scared but let me tell you, Kickboxing in flowery branch gives you not only the support but friends that care outside of class as well as in class.  Kickboxing has become a network of support and friendship; it gives you the drive to succeed. To prove the instructors you can push yourself further and further. Try it you will see. However exercise along will not change your body if you still keeps up with bad habits. People often ask me if I have to give up my favorite foods.  With my determination I have found ways to have my favorite foods but in a healthy way. Using things such as flaxseed oil, almond flour, and honey to sweeten things instead of processed sugar means you can still eat things you like but with a twist. Try almond flour brownies. You can even make a great tasting pizza out of shredded cauliflower. Do little changes at a time to your eating habits and eliminating things that are not good for you when you do that your body will respond in a positive way. With exercise and nutrient you can turn back into a healthier person that with exercises can extend your life. Remember with kickboxing you can gain the strength and stamina to succeed at anything.

Kristi Green
Kickboxing instructor Flowery Branch