May 2003 Newsletter
This Newsletter is published monthly on this website to offer information and motivation to our readers.
Let Martial Arts Be Your Overall Wellness Strategy
by Joseph Galea
Obesity is a concern among adults and children despite the resources available for getting in shape.To help, the fitness industry’s latest trend is in “wellness coaching” according to Jacqueline Stenson, a contributing writer for MSNBC. Why? Personal trainers are discovering that their clients may not achieve their goals just by eating healthy and exercising daily. Wellness coaches are taking aim at their clients’ lifestyle issues such as: smoking, food choices, stress-inducing job factors, time management and even personal relationships. By focusing on all areas that impact on their clients’ overall health,wellness coaches hope to increase their clients’ success.
Tackling
fitness
obstacles from a
broader wellness
approach is an excellent
idea because individuals have
unique needs that may be
limiting their success. One
adult may have career
demands while another
may have family
responsibilities.One child may
be athletically inclined, while
another may be preoccupied with
computers or video games.Many forces can challenge an individual’s
ability to lead a
healthy lifestyle and those forces need to be overcome to achieve overall
wellness.
Millions of martial arts practitioners already employ this wellness approach and enjoy the complete workout for the mind, body and soul. Martial arts provide each individual with the tools that are needed for long term success and may be more effective than a wellness coaching system. A coach isn’t always going to be there for support.The arts prepare students to rely on their own will through personal discipline and selfconfidence. In a way, martial arts prepare you to be your own coach.
As your training provides you with exercise to help reduce stress, burn calories, build endurance and strengthen muscles, your instructor can direct your training towards your specific needs and goals. While most students share the goal of achieving a black belt, instructors understand that you may have other goals, as well. Communicate with your instructor and let them know what your needs are.Then do your part, train hard and attend class consistently to discover the powerful results of martial arts training!
Healthkick: Powerade™ - Does It Really Have Power?
by Jennifer G.Galea MS RD
Most athletes know the importance of adequate hydration. But did you know that some people could lose 3.5 to 4.5 pounds (1.5 to 2 liters) of fluid per hour? And that as little as one percent loss of body weight during exercise will impair performance?
How do you achieve adequate hydration? First, you need to ensure that you are fully hydrated when beginning exercise.To do this, the recommendation is to drink 12 to 20 ounces (400 to 600 ml) of fluid, 2-3 hours before exercise, in addition to drinking generous amounts of fluid throughout the day.
During exercise, athletes
should drink enough to maintain fluid balance (to take in as much as
they are using and sweating).To
obtain this level of hydration, the recommendation is to drink
6 to 12 ounces (180 to 360 ml) of fluid at 15-20 minute intervals,
beginning at the start of exercise.
But what type of fluid should you consume? Should it have sugar and if so,what kind? Should it have sodium? Do you really need a sports drink?
According to current recommendations, you should not drink beverages containing “fructose” during exercise, which means that you should not consume fruit juice. But do you need anything more than water? For intense exercise lasting more than one hour, experts agree that your beverage should contain both carbohydrate and sodium.The carbohydrate level recommended is 4-8%.This level aids in appropriate gastric emptying (passage through the stomach) as well as replacing blood sugar/muscle glycogen. Sodium is important because it may enhance the palatability of the beverage and the “drive to drink”, with the end result being an increase in fluid consumed.
Despite the recommendation of drinking regularly during vigorous exercise,most athletes do not consume enough fluids to compensate for their losses.This results in their bodies being dehydrated. Sports drinks, such as Powerade™, are more efficient in reducing post-exercise dehydration. It contains sodium which aids in rehydration by maintaining plasma osmolality (concentration of the blood), which helps maintain the desire to drink. So yes, a sports drink is definitely a better choice than water for optimal hydration for athletic performance, especially if the exercise is intense or lasts more than an hour. It’s important to keep in mind that overall nutrition impacts on your hydration status, so eat right and drink plenty of fluids even when your aren’t in training.
action principles
Adapt
By Bill FitzPatrick
In daily life, through a love of many things, it is possible to remain adaptable. If it starts raining on the way to the beach, you’ll enjoy going to the movies. If you are kept waiting for an appointment, don’t get angry. Make a few calls or work on your schedule. If you get stuck in traffic, enjoy your favorite motivational audiotape, radio station or CD. Always have a book with you and you will never be alone.The small stuff can’t get you down if you are ready to substitute one good thing for another.
personalProfiles
Stephani, Age 11
My story starts with me standing
on the steps to the dojo. I was so afraid,
I could not move. Mrs. Sherwood
had to come downstairs to help me
into the class. I was the new student
in class. Then I started to go more
often and I liked it every time. I look
forward to every class. I’m 11 years
old and a blue belt. I am also a member of the Black
Belt Club. I love martial arts and I’m proud to be in
the class. I have been training for one and a half years.
I had a sledding accident at my friend’s house. I had a hairline fracture in my collarbone. My arm was in a sling for three weeks, which meant I could not participate in class. The doctor x-rayed my shoulder and said it was healed. It was very hard to go back to class. I was afraid that I would hurt my shoulder again. My family and the instructors helped me to get back into class. I’m very thankful to have all of them in my life. Karate is a big part of my life and I love the people who helped me get back to where I am today.
I would like to dedicate my story to Instructor Marston who is in the hospital getting well. We all miss you at the school. Get well soon.
Stephani is a student at MLK Self Defense Academy in Manchester, NH owned by Joe Sherwood
Children Love
Our Kickin’ Kids 
Summer Program!
Looking for a summertime activity that benefits
your entire family? Then check out our special
Kickin’ Kids Summer Program.
Your child will have a blast punching and kicking
until their heart's content, making friends and
building self-confidence. These days, kids go crazy
for martial arts. And parents, you'll appreciate our
program because we teach lifesaving self-protection
skills in a safe, fun, motivating environment.
We know you can never get enough peace of mind
when it comes to your child's safety. So give our
Kickin’ Kids Summer Program a try. It's the hottest
summer program in town.
Class size is limited, so call now!
American
Self-Defense & Fitness Center
464 Market Street
Saddle Brook, NJ 07663
Your Source
for Expert Martial Arts, Self Defense, and Fitness Instruction
Call Today: 201-368-9050
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